When I write up my recipe post summaries, I include a list of ingredients and their nutritional benefits. Alongside the three big macronutrients, fibre appears frequently on ingredients summaries as another nutritional benefit on my ingredients list. Yet, I’ve never really questioned whether anyone knows precisely what it is, including myself. So, what is it?
What is Fibre?
Fibre is often overlooked as a nutrient; some people probably don’t get enough of it. One of the reasons that we might ignore it is perhaps because it’s a carbohydrate, and we tend to focus on that macro when we consider our oats or broccoli.
It’s only found in plant-based wholefoods such as fruits, vegetables, grains, legumes, and seeds. It’s unique compared to other carbohydrate sources in that it passes through our digestive system mostly intact. Although it might sound counterproductive, it helps slow digestion, which in turn keeps our blood sugar and cholesterol in check and helps us feel fuller for longer.
Types of Fibre
There are two types of fibre: soluble and insoluble. While I’ll include a short list of food sources for both types, both soluble and insoluble fibre can be found in most fibre-rich foods. Below, I’ll also talk briefly about resistant starches, but it’s important to remember that they aren’t fibre, even if they act like it.
Soluble Fibre
Soluble Fibre dissolves in water, which helps make our stools softer. That would explain why it has often been linked to a reduction and an aid to ease constipation.
It’s also responsible for slowing digestion and helping us feel fuller for longer, as well as regulating blood sugar levels, which results in reduced hunger. This makes it especially helpful for people trying to lose weight.
It has also been shown to help lower the absorption of LDL cholesterol, or “bad” cholesterol, in the bloodstream. This helps improve heart health and reduces the risk of heart disease.
Where to Find It– oats, apples, legumes.
Insoluble Fibre
If soluble fibre dissolves in water, it shouldn’t come as a surprise that insoluble fibre does not. However, while it doesn’t dissolve in water, it can be broken down through digestion, if only partially.
While it may not soften our stools, it helps add bulk and stimulate bowel movements, keeping our bowels clean and healthy. Insoluble fibre helps keep our bowels regular and our blood sugar in check.
Where to Find It: whole wheat, nuts, and vegetables.
Resistant Starch
While it isn’t fibre, it’s often linked to it, as they act similarly. They’re also found in the same foods that contain fibre.
However, resistant starch is also a carbohydrate that the small intestine cannot break down. To digest resistant starches, gut bacteria in the large intestine ferment them, producing short-chain fatty acids. These fatty acids have been linked to our mental health, both positively and negatively.
Food Sources – Potatoes and rice, when cooked and cooled, contain resistant starches because the cooling process changes their structure. This makes my pasta salad a perfect recipe for increasing your resistant starch sources. Green bananas, legumes, and wholegrains also contain resistant starch.
How Much Do I Need?
In the UK, the government recommends consuming 30g of fibre per day, an increase from the average of 20g per day. Increasing our intake is essential since every 8g increase has been shown to significantly reduce the risk of type 2 diabetes, colon cancer, and heart disease.
This increased intake should come from a variety of sources and include whole grains, legumes, and vegetables, as most sources contain varying amounts of both types of fibre. However, intake should be increased gradually, as it may lead to bloating and other digestive problems, such as loose stools.
And I haven’t forgotten runners. Fibre should be reduced before a race or an intense session, as these types of high-impact, high-stress sessions may also weaken bowel muscles, resulting in unwanted accidents. Plus, no one wants to feel bloated on a run. But don’t ignore it altogether; it can provide numerous benefits for runners, which I promise will be coming soon.
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