What is dietary fibre?

Many centuries ago, the way we used wheat and grains changed. To extend its shelf life, we started processing them into products like white flour. By doing so we have lost many important nutrients, especially a large percentage of fibre. The daily recommendation of fibre intake is 20-30 grams. Majority of us don’t reach this requirement. 

To begin, it's crucial to note that dietary fiber exclusively originates from plant-based foods. Dietary fiber constitutes the portion of plant-based foods that largely traverses your digestive system without undergoing breakdown or digestion. There are two distinct types of fiber: soluble and insoluble fiber.

• Soluble fiber, encompassing plant pectin and gums, dissolves in water. On the other hand, insoluble fiber found in grains does not dissolve in water and includes plant cellulose and hemicellulose. While most plants contain varying amounts of both soluble and insoluble fiber, the balance differs.

• Insoluble fiber plays a vital role in attracting water into your stool, rendering it softer and facilitating easier passage with reduced strain on your bowel. This type of fiber contributes to promoting bowel health and regularity.

• Soluble fiber, when dissolved, forms a gel that can enhance digestion in several ways. It has been demonstrated to reduce blood cholesterol and sugar levels, aiding in improved blood glucose control. Additionally, incorporating soluble fiber into your diet can induce a sense of fullness and satisfaction with fewer calories consumed for the same food volume. Notably, prebiotics, falling under the soluble fiber umbrella, serve as the nourishment for probiotics—beneficial bacteria in our gut.

  
  

So, what does this mean for your health? By incorporating an ample amount of dietary fiber into your diet, you are actively lowering your risk of cardiovascular diseases, diabetes, and even certain cancers, such as colorectal cancer. 

Now, let's explore practical ways to ensure you're getting enough fiber:

1. Opt for whole grains instead of white bread and products made with white flour.

2. Choose beans as a primary protein source over other animal products.

3. Include a source of resistant starch, like potatoes (which also serve as prebiotics), along with another high-fiber vegetable. Resistant starch is a type of carbohydrate that doesn’t get digested in your small intestine.Instead, it ferments in your large intestine and feeds good gut bacteria. One tip is to cool the potatoes after cooking. The process of cooling turns some of the starches into resistant starches. 

4. Opt for oatmeal with berries as opposed to commercially processed breakfast cereals.

5. Snack on fiber-rich foods, such as sliced apples with peanut butter 

6. Minimise intake of processed foods like cookies, crackers, chips, and sodas.

7. Ensuring an adequate intake of water is important when you're increasing your consumption of fibre-rich foods. Water is essential as fibre binds with it, enabling fibre to yield its beneficial effects. And just like any other habit, start where you are and increase your intake of fibre gradually. 

These dietary choices not only enhance your fiber intake but also contribute to overall well-being and disease prevention based on solid evidence.

References:

• Kelly, J., & Clayton, J. S. (2021). Foundations of Lifestyle Medicine Board Review Manual (3rd ed.). ACLM. 

• Home. (2018, July 10). Food Revolution Network. https://foodrevolution.org/