Not just proteins, 4 reasons why you should prioritise fibre in your diet

Health benefits of dietary fibre: It helps lower LDL cholesterol and combats insulin resistance (Image: Canva)

Proteins have come to be prioritised by fitness enthusiasts, but an ideal diet is when you meet your body’s requirements for other essential nutrients like fibre. Dr Jeremy London, a board-certified cardiovascular surgeon, explained in his new video on Instagram the reasons why good amounts of fibre should be consumed daily.

He said, “Most people think of fibre as something their grandmother worried about, but the truth is, if you care about living longer and living better, fibre is one of the simplest and most powerful tools that you have. Dietary fibre is the non-digestible part of plants, things like cellulose, pectins, etcetera.”

Health benefits of dietary fibre

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Cardiometabolic protection: It modestly lowers circulating LDL cholesterol and combats insulin resistance.

Improves digestion: It increases stool bulk, which keeps things moving. That’s not just comfort; it reduces the risks of constipation, diverticular disease, and even colon cancer.

Microbiome health: Fermentable fibres feed your gut bacteria, which produce short-chain fatty acids, powerful molecules that reduce inflammation, improve insulin sensitivity, and support your overall immune health.

Weight management: It increases satiety and slows gastric emptying. It helps prevent overeating, not through willpower but by making you feel full.

However, the cardiologist said that the reality is that most adults do not meet their recommended amounts of fibre, which is 25 grams for women and 38 grams for men. He added that health benefits begin to be evident only with the increase in intake, specifying foods like legumes, whole grains, vegetables, fruits, nuts, and seeds. The doctor highly recommended adding “more plants” to the plate for longevity and a healthy life.

Recently, even Dr Saurabh Sethi, a Harvard-trained gastroenterologist, shared the top 10 foods that are rich in fibre to help you meet your daily requirement. The list he shared in his Instagram video includes foods like: Lentils, chickpeas, roasted chana, tempeh, basil seeds, psyllium husk, barley, oats, figs, and okra.

FAQs on Health Benefits of Dietary Fibre

1. What is dietary fibre?

Dietary fibre is the non-digestible part of plants such as cellulose and pectins. It is essential for maintaining good health and is found in foods like legumes, whole grains, vegetables, fruits, nuts, and seeds.

2. How does dietary fibre benefit heart health?

Dietary fibre provides cardiometabolic protection by lowering circulating LDL cholesterol and combating insulin resistance, which can help in reducing the risk of heart disease.

3. How does dietary fibre improve digestion?

Dietary fibre increases stool bulk, which aids in regular bowel movements and reduces risks of constipation, diverticular disease, and colon cancer, ensuring a healthier digestive system.

4. What impact does dietary fibre have on gut health?

Fermentable fibres feed gut bacteria, producing short-chain fatty acids that reduce inflammation, improve insulin sensitivity, and support overall immune health, thereby enhancing microbiome health.

5. Can dietary fibre help with weight management?

Yes, dietary fibre increases satiety and slows gastric emptying, which prevents overeating by making you feel full, thus aiding in weight management without relying on willpower alone.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.