Most people are eating less than 20 grams of fibre a day. The current daily fibre recommendations is between 25-40g. A study published in the Lancet Medical Journal found that switching from low fibre diet to higher fibre could prevent heart disease, type 2 diabetes and reduce risk of colorectal cancer https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(18)31809-9/fulltext
What is fibre? Dietary fibre is found in fruits, vegetables and cereals. The most known types of fibre are insoluble, soluble and resistant starch.
Soluble fibre: fruits, vegetables, oats, legumes, lentils, psyllium husks. This fibre dissolves in water and broken down into a gel-like substance in the large intestine. It helps with absorption of nutrients and supports digestion. Soluble fibre has been shown to help lowering blood cholesterol levels and balance blood sugar levels.
Insoluble fibre: wholegrain cereals, brown rice, fruit with seeds, legumes, lentils, seeds and nuts. Insoluble fibre doesn’t dissolve in water and isn’t broken down by the gut. It bulks the stool, keep your stools regular and prevent constipation.
Resistant starch: found in grains, seeds, legumes, potatoes, rice, chickpeas, banana. Resistant starch is non-digestible starch, passing into large intestine undigested. Resistant starch feeds your friendly gut bacteria by digesting it and forms short-chain fatty acids such as butyrate. Butyrate provides the colon cells with energy & supports healthy gut bacteria.
Top tips to boos your fibre intake
Replace all breads, pastas, cereals to wholegrain versions
Have meat-free days & eat legumes
Add ground linseeds and seeds to your breakfast
Add extra portion of vegetables to every meal
Snack on fruits & veggies.