Fibre is as important as the food we eat. It is abundant in plant-based foods we eat like grains, vegetables, beans and nuts. Taking an adequate amount of fibre improves digestion of food and decreases the chances of serious conditions like heart diseases, diverticular diseases and the risk of constipation. WHO recommends an adult to consume about 30g of fibre per day. Order food rich in fibre from an online food supplement store if you face conditions related to insufficient fibre intake such as constipation. I invite you to read Foodspring customer reviews to see what past clients have to say about their products and services on reviewsbird.co.uk and see if they are a good fit for you.
How fibre is beneficial to your digestive health
The human digestive system can’t entirely break dietary fibre, and most of it passes out without getting digested. That is the reason we sometimes refer to fibre as roughage which improves the bowel movements. It also sustains beneficial bacteria found in the gut.
Fibre exists in two different types; soluble and insoluble fibre. Soluble fibre dissolves in water to form a gel-like substance in the colon, while insoluble fibre remains solid and they are often referred to as roughage. It is insoluble in water and doesn’t get into the bloodstream.
Importance of soluble fibre in the digestive system
- Sustains beneficial bacteria that maintain colon cells and maintain a healthy digestive system
- · Softens stools and draws water into the gut that supports bowel movements
- It slows the absorption of macronutrients from food like sugars hence stabiles glucose in the bloodstream. That’s why people with insulin resistance, prediabetes, metabolic syndrome and type 2 diabetes are advised to have a maximum intake of food rich in soluble fibre.
- Soluble fibre increases satiety, and delays hunger hence helps people lose weight and fight obesity.
Importance of insoluble fibre in the digestive system
- Insoluble fibre provokes the gut lining to release water and mucus, it then absorbs water, adding to the stool to make it softer.
- Additional mucus helps the stool pass through the body with less strain. Hence adding enough insoluble fibre into your diet helps reduce constipation.
- It supports insulin sensitivity reducing the risk for diabetes.
Effects of overeating fibre
Like anything else, too much of fibre is not good for your body either. Too much fibre intake leads to bloating, gas, abdominal pain, diarrhoea, and constipation. Eating more than 70g of fibre will lead to discomfort and the above issues.
Food rich in fibre content
On average, one must consume about 30g of fibre every day, which amounts to 400g of veggies and fruits every day, or approximately five servings. Some of the rich foods in soluble fibre include; fruits, legumes, barley, and oats. And food that contains insoluble fibre includes; wheat, corn bran, seeds, leafy veggies, tomatoes, and broccoli.
Summing it up, for a healthy digestive system, one must take good care that will provide enough soluble and insoluble fibre. Failure will lead to conditions mentioned before.