Fabulous Fibre
What is dietary fibre and how much of it should we eat?
Dietary fibre is that part of edible plants that mostly pass through our digestive systems without being broken down and digested. There are two types: soluble and insoluble. The soluble dissolves in water while the insoluble does not.
Public Health England recommends a daily intake of 30 grams for adults and from a variety of food However, it is estimated that the average person in the UK consumes only about 10-15 grams of fibre. By contrast nomadic tribesman in parts of Africa will consume up to 80g a day. They rarely develop gut problems. Low levels of dietary fibre are linked to a wide range of inflammatory conditions within the body as a whole and not simply the gut.
What then does dietary fibre in both its forms actually “do”? The answer is much but in a word it “protects” and enhances gut function with knock-on beneficial effects throughout the body. Insoluble fibre;
Helps delay gastric emptying time and so promotes absorption of nutrients.
Absorbs water in the intestine and so increases stool volume resulting in more frequent and softer bowel motions
Helps clear debris and pathogenic organisms which are attached to fibre by microorganisms in the gut
Acts as a fuel source for those microorganisms allowing them to thrive and multiply. These microorganisms are responsible for a wide range of functions ranging from the production of immune enhancing compounds and local hormones to regulating mineral balance and synthesising of vitamin K and some of the B vitamins
Whilst soluble fibre;
Inhibits the absorption of dietary cholesterol and fats from the diets allowing excess to the excreted
Slows the rate of absorption of sugars into the bloodstream and so maintain even energy levels
Helps soothe irritated linings of the intestines thereby dampening inflammation in the bowel
Provides transport for the elimination via the stool, of toxins including medicinal drug residues
In considering how to increase your daily intake of fibre, remember that animal foods do not supply any fibre of either sort at all. Only plants supply fibre and some in significantly greater amounts than others. Increasing levels can be done with supplements but food is always preferable. To help you calculate and, if necessary, increase your daily intake there follows a short list of the fibre content per 100g found in common everyday foods but it is very easy to check on line the fibre content of any food.
LEGUMES: chickpeas (7.6g) lentils (7.9g) kidney beans (6.4g) split peas (8.3g)
ROOT VEGETABLES: sweet potatoes (2.5g) beetroot (2.8g) squash (4g) carrots (3g)
GREEN VEG: Brussels sprouts (2.6g) broccoli (2.6)g spinach (2.2g) kale (3.6g)
FRUITS: avocados (6.7g) artichokes (8.6g) apple (2.4g) tomatoes (1.2g)
NUTS/SEEDS: almonds (12.5g) milled chia seeds (34.4g) milled flaxseed (20g)
DARK CHOCOLATE: (10.9g)
OAT BRAN: deserves a special mention because it is almost pure fibre (75g per 100g).
