Fibre is a vital nutrient that plays a crucial role in maintaining a healthy digestive system and reducing the risk of various diseases. Understanding What Foods Contain Fibre and incorporating them into your daily diet is essential for overall well-being. This article provides a comprehensive overview of fibre, its different types, and the best food sources to ensure you get enough of this essential nutrient.
Understanding Fibre
Fibre, also known as dietary fibre, is a type of carbohydrate that the body cannot digest. Instead, it passes through the digestive system relatively intact, providing numerous health benefits. It feeds the beneficial bacteria in your gut, which in turn produce substances that are beneficial for your health. A diet rich in fibre is associated with a lower risk of chronic diseases and helps maintain a healthy weight.
Eating enough fiber also ensures you get enough vitamins and minerals, and other important nutrients.
Types of Fibre and Their Food Sources
There are several types of fibre, each with unique health benefits. The main types include soluble fibre, insoluble fibre, and resistant starch. Understanding what foods contain fibre of each type can help you diversify your diet and maximize the health benefits.
Soluble Fibre
Soluble fibre dissolves in water, forming a gel-like substance in the digestive tract. This type of fibre can help lower cholesterol levels, stabilize blood sugar levels, and promote feelings of fullness. Key sources of soluble fibre include:
- Oats
- Legumes (split peas, dried beans such as red kidney beans, baked beans, and lentils)
- Fruits (apples, bananas, citrus fruits)
- Vegetables (carrots, Brussels sprouts)
- Seeds and nuts
- Breads, cereals and pasta
Foods high in soluble fibre can also reduce constipation by speeding up the time it takes for faeces to pass through your body. Some soluble fiber can reduce the amount of cholesterol absorbed from your small intestine. This cholesterol-lowering effect is particularly noticeable in foods like fruit, oats, barley, and psyllium. Soluble fiber can also help to lower your blood cholesterol levels when eaten as part of a diet that is also low in saturated fat.
Insoluble Fibre
Insoluble fibre does not dissolve in water. It adds bulk to the stool and helps move waste through the digestive system more efficiently, preventing constipation and promoting regularity. Foods rich in insoluble fibre include:
- High-fibre and whole grain breads and cereals
- The outer skins of fruits and vegetables
- Nuts and seeds
Because insoluble fibre absorbs water, it helps to soften the contents of your bowel, and keep your bowel movements (poos) regular. This helps to prevent constipation.
Resistant Starch
Resistant starch is a type of carbohydrate that resists digestion in the small intestine and ferments in the large intestine. This fermentation process produces beneficial substances that promote gut health. Foods containing resistant starch include:
- Slightly undercooked (‘al dente’) pasta
- Cooked and cooled potatoes (including potato salad), pasta, and rice
- Under-ripe bananas
- Beans
- Lentils
In general, foods that are less highly processed contain more resistant starch. Fermenting produces substances that help to keep the lining of your bowel healthy.
Recommended Daily Intake of Fibre
The recommended daily intake of dietary fibre varies depending on age, sex, and overall health. In Australia, the recommended daily intake is:
- 25 grams per day for women
- 30 grams per day for men
Most Australians eat less than this. It’s important to include different types of fibre in your diet, from a variety of plant foods. To get enough fibre every day, Cancer Council Australia recommends that you should eat:
- a variety of wholegrain or wholemeal foods
- at least 2 serves of fruit daily
- at least 5 serves of vegetables daily including legumes (also known as ‘pulses’)
The Australian Dietary Guidelines provide the following guidelines for servings each day:
- children aged 2 to 18 years should have 4 — 7 serves of wholegrain foods
- pregnant people should have 8 — 9 serves of wholegrain foods
- adults aged 19 to 50 years should have 6 serves of wholegrain foods
- males aged over 51 years should have 4.5 — 6 serves of wholegrain foods
- females aged over 51 years should have 3 — 4 serves of wholegrain foods
Tips for Increasing Fibre Intake
Incorporating more fibre into your diet can be simple and delicious. Here are some practical tips:
- Choose whole grains: Opt for wholegrain bread, pasta, and cereals instead of refined grains.
- Eat plenty of fruits and vegetables: Aim for at least five servings of vegetables and two servings of fruit each day.
- Add legumes to your meals: Include beans, lentils, and peas in soups, salads, and main dishes.
- Snack on nuts and seeds: These are great sources of fibre and healthy fats.
- Read food labels: Check the nutrition information panel to identify foods high in fibre.
Dietary fibre absorbs fluid so it’s important to drink enough liquid, including water.
Potential Drawbacks of High Fibre Intake
While fibre is beneficial, consuming too much can lead to gas, bloating, and abdominal discomfort. It’s best to increase your fibre intake gradually to allow your digestive system to adjust.
Conclusion
Knowing what foods contain fibre and incorporating them into your daily diet is crucial for maintaining optimal health. By including a variety of soluble fibre, insoluble fibre, and resistant starch sources, you can support your digestive system, lower your risk of chronic diseases, and maintain a healthy weight. Remember to increase your fibre intake gradually and drink plenty of water to avoid any digestive discomfort. If you have concerns about your fibre intake, consult with a healthcare professional or a registered dietitian for personalized advice.
