Dietary fibre is an essential component of a healthy diet, playing a critical role in maintaining digestive health.

Types of Dietary Fibre

Soluble Fibre – Dissolves in water to form a gel-like substance. It helps to soften stools and is found in foods such as oats, apples, and beans.

Insoluble Fibre – Does not dissolve in water and adds bulk to stools. It is found in chia seeds, whole grains, nuts, and vegetables.

How the Fibre in our diet helps us
  • Softening Stools – This makes them easier to pass and prevent constipation and reduce the risk of developing haemorrhoids and diverticular disease.
  • Bulk Forming – This helps to move stools through the digestive tract more efficiently. Increased stool bulk also stimulates bowel movements, reducing the risk of constipation and promoting regularity.
  • Prebiotics for Gut Microbiota – Certain types of fibre are known as prebiotics. These are fermented by the beneficial bacteria in the gut, providing them with the nutrients they need to thrive. A healthy gut microbiota aids in digestion, supports the immune system, and may reduce the risk of gastrointestinal diseases such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
  • Reduced bowel cancer risk – High-fibre diets promote regular bowel movements and help to eliminate potential carcinogens from the digestive tract. Read our blog for other ways to reduce your bowel cancer risk.
It is recommended that adults consume at least 25-30 grams of fibre per day from a variety of food sources.

Did you know …..

Just 3 tablespoons of chia seeds equates to 12 g fibre!

A quick way to add a good dose of fibre to your diet each day is to start with 3 tablespoons of chia seeds soaked in 3/4 cup of water (or almond milk) for 15 mins. Once it becomes a pudding consistency, stir in maple syrup and top with your favourite fruit. Total 12g fibre of the recommended 25-30g per day!

Disclaimer – This article is for general information and educational purposes only. It is not a substitute for professional advice. Always consult a registered health professional regarding any health-related diagnosis or treatment options.