Skip to main content

Facts About Fibre

What is Fibre?

Fibre is a carbohydrate that can be found in plants. Fibre can not be disgested or absorbed in our small intestine, an organ that absorbs nutrients and water from that food we eat towards our bodies. Fibre is very useful to lower blood cholesterol levels, help with bowel movements and make us feel full longer.

There are two sets of fibres: Insoluble fibre and soluble fibre.

Insoluble fibre can not be dissolved in water and is passed through to the digestive tract. It helps make our stool bulky and helps make the stool pass through the tract faster to prevent constipation. Insoluble fibre is also good for our colon, which is also called our large intestines. Our large intestines absorb water from our food waste, turn the waste into stool and pass it from the body when we poop. We can find this fibre in fruits, vegetables, nuts and whole-grain foods.

Soluble Fibre dissolves in water and is helpful to lower sugar levels and blood pressure. Oats, beans, nuts, fruits and vegetables are sources of this particular fibre.

Benefits of Fibre

Fibre can soften the stool and made its weight and its size bigger, making the chances of us being constipated smaller. This will also make the stool pass through the intestines a lot easier. Fibre can be used to lower blood pressure and help reduce the risk of type 2 diabetes. Fibre helps us to eat less which will reduce the number of calories one can have and lose weight. Fibre can also reduce the risk of us suffering from cardiovascular disease and cancer including breast cancer. Fibre also slows the chances of us developing hemorrhoid ( where the blood vessels in and around your anus and rectum are swollen) and diverticular disease, which is when small sacs form on the wall of the colon. Fibre can help improve our oral health as foods full of fibre takes longer to chew, increase the production of salvia and clean our teeth.

Foods with Fibre

Fibre can be found in black beans, lima beans, Brussels sprout, avocados, sweet potatoes, and broccoli. Fibre can also be found in apricots, hazelnuts, radish, almonds, pumpkin seeds, dates, sunflower seed, nectarines, figs, flax seed, beetroot, chia seed, whole grain bread, cereal and granola bars that are high in fibre. Eating kidney beans, guavas, spinach, millet ( a small grain ), maize (corn), pears, apples, barley, quinoa, orange, turnips, carrots, oats, okra and blackberries can also give us the fibre that is needed for our bodies.

We should pace ourselves when we are taking fibre. If we consume too much fibre at one time, we could have intestinal gas, abdominal bloating and cramping. So we should add fibre to our diet slowly over a few weeks. That way our body will adjust to the changes.

Scroll to Continue

Drinking Water Helps

We should also drink plenty of water so that the stool can be soft and big.
Drinking water is very important in our diet. Water helps break down foods in our bodies and helps dissolve nutrients and vitamins. Water has other benefits like helping with levelling our blood pressure, bringing nutrients and oxygen to our cells, and removing bacteria from our bladders.

Sources:

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
https://www.medicalnewstoday.com/articles/146935


https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/
https://fascrs.org/patients/diseases-and-conditions/a-z/diverticular-disease
https://www.health.harvard.edu/staying-healthy/how-much-water-should-you-drink
https://www.eufic.org/en/whats-in-food/article/what-is-dietary-fibre-and-is-it-beneficial


This content is for informational purposes only and does not substitute for formal and individualized diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed medical professional. Do not stop or alter your current course of treatment. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

Related Articles