12/04/2023
Why do we need fibre:
1 Digestive Health and Bowel Function
Fibre’s primary role is to help maintain a healthy digestive system. Insoluble fibre adds bulk to our stool and makes it softer.
This helps to decrease the gut transit time and prevents symptoms such as bloating, constipation and diarrhoea.
By improving bowel function, fibre may reduce the risk of certain bowel diseases such as diverticular disease or haemorrhoids.
Furthermore, the bacteria that form the gut microbiome feed on fibre, so fibre is essential for optimising gut health.
2. Blood-Glucose Levels
A decent fibre intake has a positive effect on our blood glucose levels. Soluble fibre assists with the slowing down of passage through the gut, and gives digestive hormones more time to act, therefore preventing carbohydrate from being so quickly absorbed by the small intestine.
This supports us with a sustained energy level throughout the day, preventing that afternoon slump!
This has been associated with a lower risk of developing type 2 diabetes.
For people who have diabetes, incorporating more fibre into their diet can help to control their blood glucose levels.
3. Cardiovascular Health and Cholesterol
There’s evidence that fibre also helps with the prevention of coronary heart disease (CHD) and improves serum lipid levels. Fibre lowers the total cholesterol and LDL (low-density lipoprotein, the “bad” cholesterol) without affecting HDL (high-density lipoprotein, the “good” cholesterol). When cholesterol levels are high, fatty streaks and plaques are deposited along the walls of our arteries. This can make them dangerously narrow and lead to an increased risk of CHD.
4. Weight Control
A higher fibre intake has been associated with populations who have lower body weights. Fibrous foods are often bulky and, therefore, filling. This helps us to feel satiated for longer periods of time, which can help with weight management, by preventing overeating.
Diets that are high in fibre are typically lower in fat and energy density, both of which are helpful for maintaining a healthy body weight.
