Want to know the best source of Fibre? But first, do you know what fiber is known for?
It is known to be the “nutrient of concern” because of the low overall intake in the diet despite having its many benefits. According to a study conducted, the British diet lacks fiber with an average “fiber gap” of 12g per person, per day.
Know What Is Fibre?
Fiber comes exclusively from plants; it is the indigestible content of carbohydrates, passing intact through the small intestine, reaching our colon where it feeds the friendly bacteria. In other words, increase your fiber intake to keep your gut bacteria happy which will thrive and multiply.
What do the bacteria do with the fiber?
They have the capacity to transform certain types of fiber into Short-chain fatty acids that can then be absorbed from the colon into our bloodstreams and reduce the risk of disease.
Fiber plays an essential role in well tuning the digestive tract of your body and keeps the waste out. It has its various forms and benefits which is why it is often suggested to have a high fiber diet.
What Are The Various Types of Fibers?
While there are tons of different types of dietary fiber, we can break them down into two major types – Soluble and Insoluble Fibres
Soluble Fibre is the type of fiber that, as the name suggests, dissolves in water. Together with resistant starch and polyphenols are considered to be “superfoods” for the gut microbiome.
Soluble fiber dissolves in water and forms a gel-like substance during digestion. It slows the pace of digestion, making you feel full for a longer period of time.
Soluble fiber has the ability to reduce fat absorption and lower cholesterol levels. Our bodies absorb nutrients only when they are in physical contact with the intestinal walls. When fats are trapped into the fiber gel, some of them will make it all the way throughout the intestines, without ever reaching into your system.
Insoluble Fibre is the type of fiber that doesn’t dissolve in water. It attracts fluids, making the stool softer and easier to pass, keeping us regular, and preventing constipation. At the same time, it can play a key role in weight control, as it increases the sense of fullness.
Our favorite sources of insoluble fiber are whole grains, nuts, beans, and vegetables. Yet another reason to include more beans in your diet and to start your day with a comforting porridge.
What Are The Health Benefits Of Fibre?
- Regulates Bowel Movements: A fibre rich diet helps you in passing a bulky stool, which lowers your chances of constipation. It also lowers the risk of developing haemorrhoids and small pouches in your colon, keeping your bowel health in check.
- Improves Heart Health: The soluble fibre in your diet helps in reducing your cholesterol levels. It lowers the “bad” LDL and total cholesterol levels, by binding to cholesterol particles in the digestive tract and transporting them out of the body before they’re absorbed.
- Controls Diabetes: Fibre can slow the pace of sugar absorption and can improve blood sugar levels. Insoluble fibre can help to lower the risk of type 2 diabetes.
- Maintains a Healthy Weight: A Fibre-rich diet is quite filling, takes longer for a person to eat and thereby helps in maintaining and achieving a healthy weight.
- Maintains your Lung Health: Fibre in your diet reduces your risk of getting lung cancer. It helps in reducing inflammation, promoting a healthy gut, which in general promotes respiratory function and lowers the risk of COPD(Chronic Obstructive Pulmonary Disease)
How Much Fibre Is Enough Fiber For The Body?
As per FDA, the daily fibre value for adults is 28 grams per day on a 2,000-calorie diet.
What is important to note here is that this is just the lower limit of dietary fiber you should aim for. There are impressive health benefits associated with dietary fiber, just listen to your body and don’t be afraid to go crazy with fiber!
Listen to your body and have patience.
We have a quick recipe you can whip up in just a few minutes that is quite rich in dietary fiber — Mexican Potato Nachos.
It is a super healthy vegan snack that has 19.9 grams of fiber! This recipe is available for free on our app and can be rocked without compromising on taste and experience!
Click here to access the full recipe!!
What Are Some Of The Best Sources of Fiber?
Hitting the right fiber intake can be overwhelming at first but with the right sources, you can add it to your diet and reap its health benefits. Below are some food sources of fiber that you should add to your diet:
Whole Grains products such as rice, barley, whole-wheat pasta and bulgur.
Fruits such as passion fruit, raspberries, blackberries, pear and prunes.
Vegetables such as artichoke, lima beans, lentils and sweet potato. Nuts and Seeds such as chia seeds, flaxseeds, almonds, etc.
Tips for Consuming more Fibre in your Diet
To make a switch to a high fiber diet, you should simply consume more and diverse plant-based foods as they are rich in fiber. Below are some of the ways you can level up your fiber game in your diet:
- Swap sugary desserts with fruits.
- Add legumes such as beans, peas and lentils to your diet.
- Pick whole grains over refined grains (such as quinoa, bulgur, brown rice, etc.).
- Start including fruits and vegetables in your diet.
- Snack on high fibre snacks such as fruits and vegetables, nuts, popcorn, dried fruits and make it count.
The Bottom Line
Fiber is an extremely essential nutrient that you should consider adding to your diet. If you’re new to it, you can gradually make a switch and start adding more fiber sources to your diet and increase your water intake as well. To find out some great recipes with their nutritional content breakdown, you can check out our Plantiful app.