Fibre is a type of carbohydrate that your body cannot digest or absorb. It passes through your digestive tract and helps to keep it healthy and functioning properly. There are two types of fibre: soluble and insoluble. Soluble fibre dissolves in water and forms a gel-like substance that lowers your cholesterol and blood sugar levels.
Insoluble fibre adds bulk and roughage to your stools and prevents constipation. Both types of fibre have many benefits for your health, such as:
• Reducing your risk of heart disease, stroke, diabetes, and some cancers. Fibre can lower your blood pressure, cholesterol, and inflammation, which are risk factors for these chronic diseases. Fibre can also improve your blood sugar control and insulin sensitivity, which can prevent or manage diabetes.
• Supporting your weight management. Fibre can make you feel full longer and reduce your appetite, which can help you eat less and control your weight. Fibre can also boost your metabolism and burn more calories, which can aid in weight loss.
• Promoting your gut health. Fibre can feed the beneficial bacteria in your gut, which can improve your digestion and immunity. Fibre can also prevent or treat various digestive disorders, such as irritable bowel syndrome, diverticular disease, hemorrhoids, and colon cancer.
According to Health Canada, the recommended daily intake of fibre for adults is 25 grams for women and 38 grams for men. However, most Canadians only get about half of that amount. To increase your fibre intake, you can:
• Choose high-fibre foods. Some examples of high-fibre foods are fruits, vegetables, whole grains, nuts, seeds, and legumes. Aim for at least five servings of fruits and vegetables a day, and choose whole grains over refined grains. You can also add nuts, seeds, and legumes to your salads, soups, and snacks.
• Read food labels. Look for foods that have at least four grams of fibre per serving, and avoid foods that have added sugars, fats, or salt. You can also compare different brands and choose the ones that have more fibre and less calories.
• Supplement your diet. If you have trouble getting enough fibre from food, you can take a fibre supplement, such as psyllium, oat bran, or methylcellulose. However, you should consult your doctor before taking any supplements, especially if you have any medical conditions or allergies. You should also drink plenty of water when taking fibre supplements to avoid dehydration and intestinal blockage.
