Health benefits of fibre: Manage weight, improve digestion, control blood sugar

Soluble fibre helps lower cholesterol by binding with it in the digestive system and removing it from the body. (Image: Canva)

Dietary fibre is an essential component of a healthy diet, playing a crucial role in maintaining overall well-being. Found in various plant-based foods, fibre is a type of carbohydrate that the body cannot digest. Despite this, it is incredibly important for several reasons.

First and foremost, fibre promotes digestive health by adding bulk to the stool and aiding in regular bowel movements, which helps prevent constipation. Overall, incorporating an adequate amount of fibre into your diet from a variety of sources can provide numerous health benefits, contributing to a healthier, more balanced life, says Dr Radhika Menon, consultant at Max Hyderabad. She also lists down the health benefits of different types of fibre.

Types of fibre

Soluble fibre

Sources:

• Oats, barley: Common in breakfast cereals and grain products.
• Nuts, seeds: Almonds, chia seeds, flaxseeds.
• Beans, lentils, peas: Found in many soups, stews, and salads.
• Some fruits and vegetables: Apples, citrus fruits, carrots are particularly high in soluble fibre.

Heart health: Soluble fibre helps lower cholesterol by binding with it in the digestive system and removing it from the body. This process reduces the overall level of cholesterol, thereby lowering the risk of heart disease.

Blood sugar control: It slows the absorption of sugar, leading to a more gradual increase in blood sugar levels. This is beneficial for managing and preventing type 2 diabetes.

Weight management: By forming a gel-like substance in the gut, soluble fibre promotes a feeling of fullness. This can help control appetite and reduce overall calorie intake.

Digestive health: The gel-like consistency of soluble fibre helps soften stools and make them easier to pass, preventing constipation.

Insoluble fibre

Sources:

• Whole grains: Whole wheat, brown rice, and other unrefined grains.
• Nuts: Almonds, walnuts.
• Beans: Black beans, kidney beans.
• Vegetables: Cauliflower, green beans, potatoes.
• Wheat bran: Often added to cereals and baked goods for extra fibre.

Digestive health: Insoluble fibre adds bulk to the stool and helps it pass more quickly through the intestines. This can prevent constipation and promote regular bowel movements.

Weight management: Similar to soluble fibre, insoluble fibre helps you feel full, reducing the likelihood of overeating.

Reduced risk of diverticular disease: By promoting regular bowel movements, insoluble fibre helps prevent the formation of diverticula, small pouches that can form in the colon. It also reduces the risk of inflammation of these pouches, known as diverticulitis.

Additional fibre benefits

General health benefits

Gut health: Both types of fibre serve as prebiotics, feeding the beneficial bacteria in the gut. This can improve overall gut health and enhance immune function.

Detoxification: Fibre helps cleanse the colon by facilitating the elimination of waste and toxins from the digestive system.

Recommended intake

Guidelines:

• Men: 30-38 grams per day
• Women: 21-25 grams per day

Eat whole foods: Opt for whole fruits and vegetables instead of juices to retain their fibre content.

Opt for whole grains: Replace refined grains like white rice and white bread with whole grains such as brown rice, quinoa, and whole wheat products.

Add legumes: Incorporate beans, lentils, and peas into meals for a fibre boost.

Snack on nuts and seeds: These are not only high in fibre but also contain healthy fats.

Start slowly: Gradually increase your fibre intake to prevent digestive discomfort like bloating and gas. Drinking plenty of water helps fibre work effectively by aiding its movement through the digestive system.