First things first, why is fibre important to include and be aware of in our diets?
✓ Dietary fibre is essential for digestive health and regular bowel movements and has been linked to prevention of chronic diseases such as diabetes, heart disease, and certain cancers.
✓ Dietary fibre assists in slowing gastric emptying and can assist in feeling more satiated for longer!!
✓ Specific fibre types such as B-glucans can interfere with cholesterol reabsorption, helping to lower blood cholesterol levels and certain types of dietary fibres are known as prebiotics which act as fuel for the healthy bacteria in our gut!!
Key information to know about dietary fibre consumption:
So how much fibre should you be having?
The recommended daily fibre intake is 30g/day for males and 25g/day for females.
If you’re currently not consuming this amount be careful not to increase your intake too drastically to avoid GIT discomfort/a sore tummy! (including stomach cramps, bloating and diarrhea).
There isn't anything wrong with having more fibre than your daily recommended amount, however, large intakes (more than 75g/day) may lead to bowel upset and impair nutrient absorption.
So how do I get more fibre in my diet? Here are some sources of dietary fibre:
Some ideas for simple boosts to your fibre intake can include:
So remember – fibre is important and if you’re not consuming enough, be sure to increase it slowly into your diet to avoid having a sore tummy!