Feel better with fibre!

Dietary fibre is a type of carbohydrate that is not digested or absorbed in the small intestine. Instead, it is absorbed in the large intestine, where it is fermented by beneficial gut bacteria. 

Having a high fibre diet can help you to

• Feel fuller for longer.
• Support healthy cholesterol and blood glucose levels.
• Promote a balanced gut microbiome.
• Keep your bowels regular.
• Help reduce risk of bowel cancer, type 2 diabetes and heart disease.

There are three main types of fibre.

1. Soluble fibre dissolves in water in the small intestine, forming a gel-like substance. This slows digestion, promotes feelings of fullness and helps food move smoothly through the gut. It also helps soften stools which can help relieve constipation . Foods high in soluble fibre includes the flesh of fruits and vegetables, rolled oats, legumes (e.g. lentils, chickpeas), chia seeds and psyllium husk. 
    
2. Insoluble fibre does not dissolve in water. Instead, it adds bulk to stool and acts like a “broom”, helping to keep your intestines clean and your bowel movements regular. Foods high in insoluble fibre includes the skins and seeds of fruit and vegetables, wholegrains (e.g. wholegrain bread, wholemeal pasta, brown rice, wholegrain cereals), nuts, seeds and legumes. 
    
3. Resistant starch is a type of carbohydrate that is fermented in the large intestine, where it feeds the billions of beneficial gut bacteria, helping to support a healthy gut microbiome. Foods that are high in resistant starch include, slightly green bananas, cooked and cooled potatoes, pasta and rice (like pasta or potato salads), legumes and oats (especially when soaked overnight). 

The recommended daily intake of total fibre is 30g for men and 25g for women. Eating a variety of plant-based foods each day will help meet your fibre needs.