Nutrition Sense

What’s the big fuss about fibre?

Last month we looked at some of the benefits of fibre. This month we’ll have a look at different types of fibre, good sources and recommended daily intakes. Fibre is only found in plant foods. There are two types: soluble and insoluble, and they have slightly different functions.

Insoluble fibre is indigestible. It helps prevent constipation by acting as a bulking agent. Soluble fibre is fermented by the bacteria in our intestines to produce short chain fatty acids that provide food for the cells that line the colon and keeps them healthy. These short chain fatty acids also assist in the breakdown of carbohydrates and fats. Some soluble fibre absorbs water like a sponge and causes a softer stool that is easier to pass. It also prevents the absorption of cholesterol and slows down the release of sugar into the bloodstream. An additional benefit of fibre is the positive effect it has on our gut microbiome.

Fruits and vegetables, preferably with the skin on, are our best sources of fibre, but oats, wholegrains, legumes, nuts and seeds are excellent sources too.

How much do we need? Generally, 25g per day for women and 30g per day for men. However, requirements change as we age, during pregnancy and breastfeeding or if we have a health condition. Children’s fibre requirements vary according to age. It is not advisable to put young children on very high fibre diets as it could make them too full and prevent them eating enough food to meet all their vitamin and mineral requirements.

It’s important to increase the fibre content of our diets slowly and always with increased water consumption, otherwise we may end up constipated. Suddenly increasing our fibre intake can also cause bloating, gas and discomfort. Fibre is definitely our friend and it is worth making sure we include a good amount into our diets every day.

If you would like help with creating a more nutritious way of eating, increasing your fibre intake, guidance for healthy weight loss and food allergy specific diets, contact me at paula@nutritionsense. co.nz, both in person and online consultations are available. I’m on Facebook as NutritionSense, for regular posts on health-related topics and recipes.

Paula Southworth | Nutritionist at NutritionSense www.nutritionsense.co.nz

(BSc Human Nutrition and Sports Science, Massey University) Member of the Nutrition Society of New Zealand

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