1. Svetlana Sarantseva - Dietary Coach Fact Sheet - The Importance of Fibre
What is fibre?
Fibre is an important nutrient in the human diet. It is a type of carbohydrate that is found in fruits,
vegetables, grains and legumes. Generally it is not easily broken down by the digestive system, thus
it passes through the body mostly unchanged. There are two types of dietary fibre, soluble and
insoluble. The soluble fibre is metabolized in the large intestine whereas the insoluble fibre passes
through the digestive system unchanged. The main function of dietary fibre is to keep the digestive
system healthy and functional. It accelerates the excretion of waist and toxins from the body and
helps to avoid any congestion in the intestine or bowl.
The benefits of high fibre diet
Getting enough fibre in the diet can lower the risk of developing certain diseases. The evidence
from Harvard studies demonstrated that a diet high in fibre can prevent heart diseases. It was found
that whole grains have a positive influence on cholesterol, triglycerides, and other particles in the
blood that affect the development of heart diseases.
Furthermore, adding fibre to the diet helps regulate blood sugar levels. Fibre slows down the
absorption of carbohydrates into the blood stream, helping to keep the blood sugar level balanced.
This can be particularly helpful in people who have diabetes.
Fibre can also help to prevent various bowel problems, such as constipation and diverticular disease
(when the bowel wall becomes inflamed and damaged). Regular consumption of soluble fibre can
potentially reduce diverticular disease by 40 percent.
Equally, fibre plays an important role in weight loss. Food containing plenty of fibre helps to
achieve satiety much faster because of its water-absorbing ability. Foods high in fibre often require
more chewing, thus it takes more time to eat, which leaves an individual unable to overeat calories
in a short amount of time.
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2. Svetlana Sarantseva - Dietary Coach Fact Sheet - The Importance of Fibre
Recommended daily intake of fibre
The recommended daily intake of fibre is 18 grams per day. Nevertheless, on average people tend to
consume much less fibre than that. It is not necessary to track the amount of fibre in all foods that
are consumed during the day. However, if the diet consists only of whole grains and starchy foods it
would be wise to eat plenty of fruits and vegetables in order to reach the recommended daily
amount of it.
If an individual decides to increase its fibre intake, it is best done in a gradual manner. A drastic
increase in this macronutrient can lead to bloating and stomach cramps. The digestive system will
slowly adapt to the increased amount of fibre and any problems will gradually disappear. It is also
advisable to drink plenty of fluids, as fibre absorbs water.
How to increase the fibre intake
Fibre should be introduced gradually into the diet and can be done in a number of ways:
‣ Start the day with a glass of green smoothie.
‣ Eat porridge, high fibre cereals or wholemeal bread.
‣ Eat potatoes with the skin on.
‣ Include lentils to salads and stews.
‣ Eat more raw fruits and vegetables.
‣ Add seeds and nuts to salads or eat them as a snack.
‣ Switch to brown rice, brown bread and wholemeal pasta.
‣ Buy foods containing whole grains.
‣ Add barley to homemade soups.
‣ Remember to increase water intake.
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