Dietary Fibre
We are done with the micro-nutrients and macro-nutrients. We assessed their essence in the body, food sources, and the implications of inadequacies and excesses of these nutrients. Certainly, all these nutrients are vital to your optimal health. Therefore, including a varied nutritious diet should be prioritized. In this post, we will tackle an important type of indigestible carbohydrate known as fibre, and determine why you also require it for good health.
Types of Dietary Fibre
Unlike the majority of carbohydrates which are broken down to glucose, fibre is indigestible and cannot be broken down. Instead, it undergoes partial or complete fermentation by bacteria in the colon, releasing certain gases and short-chain fatty acids.It is through this process that you obtain the associated health benefits of dietary fibre.
There are 2 types of dietary fibre comprising:
- Soluble fibre (dissolves in water to form a gel-like solution) is contained in certain fruits (e.g. citrus fruits), vegetables (e.g. turnips, broccoli and cauliflower), legumes (lentils and peas), seeds(e.g. chia seeds) and grains. This type of fibre slows down the digestion of food. As such, it aids in managing blood glucose levels. In addition, certain viscous soluble fibers help in lowering blood cholesterol. Soluble fibre also promotes the development of good gut bacteria and softens the stool.
- Insoluble fibre(does not dissolve in water) is contained in the in the bran of whole grains and in the peels of fruits and vegetables. This fibre facilitates regular bowel movement and adds bulk to stool; hence, reducing the likelihood of constipation. Foods with insoluble fibers include whole grains( e.g. wheat, oats, barley), leafy green vegetables like kales, legumes, nuts(e.g. walnuts , almonds), seeds (e.g. sesame and sunflower seeds), and fruits (e.g. apples and pears).
In essence, fibre-containing foods are likely to contain both soluble and insoluble fibre though in varying amounts. Also, it should be noted that other factors including fluid intake, exercise, and stress can also impact constipation.
RDA
- Adult women- 25 to 28 grams per day
- Adult men – 31 to 34 grams per day
- Women ≥ 50 years-22 grams per day
- Men ≥ 50 years- 28 grams per day
Noteworthy, whereas certain conditions may demand high fibre requirements e.g. cardiovascular disease, diverticulosis, diabetes mellitus, and weight management, others such as acute or subacute diverticulitis, radiation enteritis, acute inflammatory bowel disease (ulcerative colitis, Crohn’s disease), and following certain surgical procedures such as ileostomy, may demand a low fibre diet (less than 10 g per day). Moreover, children and infants should also not consume high fibre to avoid restricting their energy needs. It is advisable that the planning of either a high or low-fibre diet be performed by a qualified dietitian.
Fibre is a type of carbohydrate that cannot be digested. It is important for various functions in your body and for good digestive health. Including a variety of sources of fibre from fruits, vegetables, and whole grains is crucial.