Posted on 18th April 2023
Welcome to a world where dietary fibre is not just a mundane addition to your plate, but a superfood that can transform your health and well-being.
Dietary fibre is the unsung hero of our digestive system, providing a range of benefits that go far beyond just preventing constipation. From reducing the risk of chronic diseases to boosting our immune system, the benefits of dietary fibre are truly remarkable.
So, if you’re ready to discover the power of this humble nutrient, grab a cup of coffee (because it’s good for you, read here if you don’t believe us right now) and settle in for an eye-opening journey into the world of dietary fibre.
In this article, we’ll reveal to you what is dietary fibre, its functions, benefits, myths attached, and a few interesting facts; nothing will be said without scientific studies strengthening the claims.
Let’s start with a simple dietary fibre definition. In the food that we eat, not every bit is digestible to our gut. Dietary fibre is a type of carbohydrate found in plant-based foods that the body cannot fully digest or absorb.
Different dietary fibre foods provide our bodies with different types of fibre. Depending upon the need of your body, you must tune up or down your intake of these foods. Here are the different types of food rich in dietary fibre:
But how much fibre should one intake in a day?
The amount of dietary fibre that one should consume daily depends on various factors, such as age, sex, and activity level. Here is the recommended intake according to the Institute of Medicine:
It is important to note that many foods contain both soluble and insoluble fibre, and a healthy diet should include a balance of both types.
Your creative brain might easily question that if fibre is indigestible by our bodies and does not provide any nutrient support, why do we need it?
Well, when it comes to the human body, it works in many different ways. Although the intake of energy and nutrient is vital, it is not the only requirement. This is similar to the function of greasing in machinery. Grease does not make the vehicle run, but it helps the vehicle run smoothly and efficiently.
The dietary fibre function is somewhat similar; fibres add bulk to the stool and help regulate bowel movements. By absorbing water and increasing the volume of stool, these fibres help prevent constipation and promote regularity.
What more? Fibre also slows the absorption of sugar into the bloodstream, which can be beneficial for individuals with diabetes.
Another function of dietary fibre is to promote feelings of fullness and satiety. High-fibre foods take longer to chew and digest, which can help reduce overall calorie intake by promoting a feeling of fullness with fewer calories consumed.
Certain types of dietary fibre, such as soluble fibre, can also act as prebiotics, providing food for beneficial bacteria in the gut.
While the human body cannot digest dietary fibre, it plays an important role in maintaining digestive health and overall well-being.
The human body functions gracefully when all its needs for micro and macronutrients are met. Dietary fibre, although is an indigestible part that our body can’t process, is still vital to our health. Our guts work like powerhouses to our bodies; the better they stay, the more we giggle and laugh.
By providing bulk and motion to our stools and being food for our gut microbiome, it enhances our gut and overall health. This keeps us far away from deadly diseases like diabetes, heart issues, obesity, colorectal cancer, etc.
The best way to have fibre is to go for natural dietary fibre foods. This is to ensure that not only you get fibre but other nutrients as well. Supplements can be taken if you are unable to get enough of them from whole foods
Throughout history, cultures have recognized the wisdom of incorporating fibre-rich foods into their diets for optimal health and longevity. So keep up the good work and let your gut have its blessings.