What Is Dietary Fibre? And Why Is It Important?

The importance of dietary fibre 

Dietary fibre is a nutrient essential to the human body that helps the digestive system stay healthy and function correctly. While also assisting in keeping weight under control, controlling blood sugar levels, lowering cholesterol, promoting good bowel health and reducing the risk of other serious health conditions such as diverticulitis.

While the body cannot produce dietary fibre, it can be obtained from plant-based foods, like cereals, grains, fruits, vegetables, nuts, seeds, and legumes. This is why it is important to ensure there is adequate dietary fibre included in your diet.

Unlike other nutrients, dietary fibre is the indigestible part found in plant-based foods. Meaning it escapes the digestion process entirely, moving straight into the bowel, so it can begin supporting the digestive system as soon as you begin eating.

Are there different types of fibre?

The health benefits and functions of dietary fibre vary depending on the type of fibre. There are two different types of fibre – soluble and insoluble.

Soluble fibre
The first type of dietary fibre is soluble fibre, which dissolves in water to form a ‘gel’ solution in the stomach. This helps to slow down the absorption and digestion process, leaving the individual feel fuller for longer.

Insoluble fibre
This type of dietary fibre absorbs the water in the large bowel, to soften the stools and support regular bowel movements. Helping to prevent constipation and other related bowel issues.

Ways to increase fibre in your diet

There are a number of ways to increase your fibre intake, the simplest is broadening the types of food currently in your diet repertoire. For instance, opting for: 

• Wholemeal or high fibre white breads
• Wholemeal breakfast cereals (Weetbix, Allbran, muesli and porridge are excellent choices)
• Brown rice or wholemeal pasta/noodles
• Wholemeal flour over white flour when baking 
• Fresh fruit and vegetables as a snack (leaving the skin on where possible)
• Nuts and seeds as a snack
• Nut-based pastes on your toast

Or adding high fibre foods to your meals, like

• Dried or fresh fruit and vegetables (like grated carrot) in your baked goods
• Unprocessed bran into your cereal or porridge
• Rolled oats to bind your rissoles or meatloaf
• Tinned or pureed fruit to your dessert or breakfast (pairs great with yoghurt)
• Cooked lentils, split peas, kidney beans or chickpeas to your soups, stews and casseroles
• Bean mixes to salads