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  • Writer's pictureLisa Smith

7 Tips to Get More Fibre in Your Diet

Updated: Apr 9


3 vegetable wraps on a plate


What Are The Health Benefits of Fibre?


When it comes to nourishing our bodies, the spotlight is often on macronutrients like protein, carbohydrates, and fats. However, there's another essential component that deserves our attention, fibre. While it may not have the glamour of trendy superfoods, fibre plays a vital role in maintaining overall health and well-being.


In this blog post, we will explore the incredible power of fibre, why it should be an integral part of your daily diet and I will offer 7 simple tips to get more fibre in your diet.



What is Fibre?


Fibre is a type of carbohydrate that cannot be digested by the human body. Unlike other carbohydrates, fibre passes through the digestive system intact, providing a range of health benefits along the way. It is found in plant-based foods such as fruits, vegetables, whole grains, legumes, and nuts.



Soluble and Insoluble Fibre


There are two primary types of fibre: soluble and insoluble. Soluble fibre dissolves in water to form a gel-like substance, while insoluble fibre does not dissolve and adds bulk to the stool.



What are The 5 Health Benefits of Fibre?


  1. Promotes Healthy Digestion: Fibre acts as nature's broom, promoting regular bowel movements and preventing constipation. It adds bulk to the stool, helping it move smoothly through the digestive tract. A high-fibre diet can also alleviate symptoms of gastrointestinal disorders such as diverticulosis and irritable bowel syndrome (IBS).

  2. Controls Blood Sugar Levels: Soluble fibre slows down the absorption of sugar, preventing rapid spikes in blood glucose levels. This is especially beneficial for individuals with diabetes or those at risk of developing the condition. Including fibre-rich foods in your meals can contribute to better blood sugar control and improved insulin sensitivity.

  3. Supports Weight Management: High-fibre foods are generally lower in calories and more filling, which can help with weight management. Fibre adds volume to your meals, making you feel satisfied and reducing the likelihood of overeating. It also slows down digestion, keeping you full for longer periods and curbing unnecessary snacking.

  4. Reduces the Risk of Heart Disease: Studies have shown that a diet high in fibre is associated with a reduced risk of heart disease. Soluble fibre helps lower LDL cholesterol levels, also known as "bad" cholesterol, by binding to it and preventing its absorption. By reducing cholesterol levels, fibre promotes heart health and decreases the risk of developing cardiovascular conditions.

  5. Maintains Healthy Gut Bacteria: Fibre serves as fuel for the beneficial bacteria residing in our gut, known as probiotics. These friendly microbes ferment fibre, producing short-chain fatty acids that provide nourishment for the cells lining the colon. A healthy gut microbiome has been linked to various aspects of well-being, including improved immune function and mental health.



7 Simple Tips for Increasing Your Fibre Intake:

  1. Include a variety of fruits and vegetables in your diet, aiming for at least five servings per day.

  2. Choose whole grains such as oats, quinoa, and brown rice instead of refined grains.

  3. Incorporate legumes like lentils, chickpeas, and black beans into your meals.

  4. Snack on nuts and seeds, which are excellent sources of fibre.

  5. Choose fresh, whole fruits instead of fruit juices, which often lack fibre.

  6. Gradually increase your fibre intake to allow your body to adjust and minimise digestive discomfort.

  7. Stay hydrated to help fibre move smoothly through your digestive system.



Fibre Reduces the Risk of Chronic Diseases


Fibre may not receive the same attention as other nutrients, but its impact on our health is undeniable. From promoting healthy digestion and aiding weight management to reducing the risk of chronic diseases, fibre plays a crucial role in maintaining overall well-being.


By incorporating fibre-rich foods into our diets, we can unlock the incredible power of fibre and enjoy the countless benefits it brings.



Diversity is Key


Remember, when it comes to fibre, variety is key. Aim for a diverse range of fibre-rich foods with these 7 tips to ensure you benefit from different types of fibre and a wide array of nutrients.



How to Eat More Fibre


Gradually increase your fibre intake to give your body time to adjust, and don't forget to drink plenty of water to aid in digestion and prevent any potential discomfort. While it's important to focus on increasing fibre intake, it's equally crucial to maintain a balanced and wholesome diet.


Fibre should be part of a well-rounded approach to nutrition that includes other vital nutrients, such as proteins, healthy fats, vitamins, and minerals.


Take a moment to reassess your daily meals and make adjustments to incorporate more fibre-rich foods with these 7 tips. Your digestive system, heart, weight, and overall health will thank you for it!




Discover the Power of Personalised Nutrition!


Lisa Smith nutritionist

Lisa is a registered nutritional therapist based in Manchester, who specialises in metabolic health and weight loss for midlife women. Her nutrition programmes are designed to help women over 35 improve gut health, balance hormones and lose weight.


Book a free health review with Lisa at Cheshire Nutrition to find out more. Lisa is a BANT registered nutritionist. Online consultations are available for clients all over the UK.



Please note: This blog post is meant for informational purposes only and should not replace personalised advice.



References:

  • Slavin, J. (2013). Fibre and Prebiotics: Mechanisms and Health Benefits. Nutrients, 5(4), 1417-1435. doi:10.3390/nu5041417

  • Anderson, J. W., Baird, P., Davis, R. H., Ferreri, S., Knudtson, M., Koraym, A., . . . Williams, C. L. (2009). Health benefits of dietary fibre. Nutrition Reviews, 67(4), 188-205. doi:10.1111/j.1753-4887.2009.00189.x



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