FIBRE is one of the most important nutrients for maintaining overall health, yet many people don’t get enough of it in their daily diets. Found in plant-based foods, fibre plays a key role in digestion, heart health, weight management, and more.

“Dietary fibre is a type of carbohydrate that the body can’t digest. Instead of being broken down and absorbed, it passes through the digestive system, providing numerous health benefits along the way,” said nutritionist Keisha Black.

She said fibre comes in two forms – soluble fibre, which dissolves in water to form a gel-like substance; and insoluble fibre, which adds bulk to stool and aids in regular bowel movements.

“Soluble fibre helps lower cholesterol and regulate blood sugar levels. It’s found in foods like oats, beans, apples, and citrus fruits. Insoluble fibre is found in foods like whole grains, nuts, seeds, and vegetables,” Black said.

Why is fibre essential for health?

It improves digestive health

Fibre helps prevent constipation by adding bulk to stool and promoting regular bowel movements. It feeds the beneficial bacteria in your gut, supporting a healthy microbiome.

It supports heart health

Soluble fibre can lower LDL (“bad”) cholesterol levels, reducing the risk of heart disease. Fibre-rich diets are linked to lower blood pressure and improved overall cardiovascular health.

It regulates blood sugar levels

Fibre slows the absorption of sugar, preventing spikes in blood glucose levels. This is especially beneficial for people with diabetes or those at risk of developing it.

It aids in weight management

High-fibre foods are filling and help you feel satisfied for longer, reducing overall calorie intake. Fibre adds volume to meals without adding extra calories.

It reduces risk of certain diseases

A fibre-rich diet is associated with a lower risk of colorectal cancer. It may also help prevent other conditions, such as diverticulitis and haemorrhoids.

How much fibre do you need?

The recommended daily intake (RDI) for fibre varies by age and gender:

• Men: 30-38 grams per day.

• Women: 21-25 grams per day.

Unfortunately, most people fall short of these recommendations, consuming an average of only 15 grams per day.

High-fibre foods to add to your diet

• Fruits: Apples, oranges, pears, bananas, berries, and avocados.

• Vegetables: Broccoli, carrots, Brussels sprouts, spinach, and sweet potatoes.

• Whole grains: Oats, brown rice, quinoa, barley, and whole-grain bread or pasta.

• Legumes: Lentils, chickpeas, black beans, kidney beans, and peas.

• Nuts and seeds: Almonds, chia seeds, flaxseeds, and sunflower seeds.

Tips for increasing your fibre intake

Start slowly: Gradually increase your fibre intake to avoid bloating or discomfort.

Stay hydrated: Drink plenty of water to help fibre move through your digestive system.

Swap refined foods for whole foods: Choose whole-grain bread, pasta, and rice instead of white, refined versions.

Add fruits and vegetables to every meal: Sneak vegetables into soups, salads, or omelettes, and enjoy fruits as snacks.

“Fibre is a nutritional powerhouse that supports digestion, heart health, blood sugar regulation, and more,” said Black. “By incorporating a variety of fibre-rich foods into your diet and making small, consistent changes, you can enjoy these benefits and improve your overall health.”