Fibre shows positive effects on the digestive system, and can also regulate the function of other systems, such as the endocrine system. According to scientific research, fibre shows a preventive effect on cancer and diverticulosis of the large intestine. It supports the treatment of diabetes and reduces the risk of conditions such as:
- ischemic heart disease,
- high blood pressure,
- obesity,
- gastrointestinal disorders.
Interestingly – as research shows – high fibre intake can also reduce the risk of stroke.
What exactly is fibre?
This is the part of plant foods that our body cannot digest – unlike fats, protein and carbohydrates. It passes almost intact through the stomach, small intestine and colon, and is then excreted. There are two types of fibre: water-soluble (found, for example, in oats, beans, or apples) and water-insoluble (will support people who struggle with constipation. It can be found in whole grain products and vegetables, among others).
Why is it worth eating fibre?
In addition to protecting our body from the aforementioned diseases, fibre:
- normalizes defecation,
- helps maintain healthy intestines,
- lowers cholesterol level,
- helps control blood sugar level,
- supports maintenance of proper weight,
- gives a feeling of satiety and sustains it longer than products without fibre.
How much fibre should be in an adult’s diet*?
Up to 50 years old:
- men – 38 grams
- women – 25 grams
More than 50 years old:
- men – 30 grams
- women – 21 grams
Fibre in the daily diet
In theory, getting your body a daily dose of dietary fibre should be very simple. However, as research shows, many people have a serious problem with this. The reason? Too little intake of whole grains, vegetables and fruits, and too much processed food, meat and animal fats. Examples? High consumption of cheese, eggs, milk, butter, as well as having white bread, white rice, sweets, ready meals, fast food, etc.
Where can we find the most fibre?
Let’s start with what no meal should lack, namely vegetables:
- white or red beans – 6.5 g/100 g of cooked product
- peas – 8 g/100 g of cooked product
- artichokes – 7 g/100 g
- potatoes 2 g/1 medium-sized potato with peel
- broccoli – 5 g/100 g
- avocado – 10 g/one cup of product
You can also find a lot of fibre in fruits, especially dried ones:
- dried apricots – 10.3 g/100 g
- dried plums – 9.4 g/100 g
- dried raisins – 6.5/100 g
- apples – 2.0 g/100 g
- strawberries – 1.8 g/100 g
- grapes – 1.5 g/100 g
Whole grain products are also (and perhaps especially) a very valuable source of fibre:
- wheat bran – 42.4 g/100 g
- barley flakes – 9.6/100 g
- whole grain rye bread – 9.1 g/100 g
- dry brown rice – 8.7 g/100 g
- oat flakes – 6.9 g/100 g
- corn flakes – 6.6 g/100 g
- buckwheat groats – 10 g/100 g
- blue poppy seeds – 19.5 g/100 g
Other products very rich in fibre include:
- almonds – 12.9 g/100 g
- hazelnuts – 8.9 g/100 g
- sunflower seeds – 6 g/100 g
- cocoa – 33 g/100 g
How do you make sure you get enough dietary fibre?
All you need to do in your daily diet is to eat whole grains, vegetables and fruits – in raw, roasted or cooked form. Added to each meal, they should meet the daily demand. A great idea, for example, is an oatmeal with fresh fruit, dried fruit and almonds. Of course, the calorie content of one serving may be too high, so it’s good to keep it in moderation.
When eating fruits and vegetables, leave, if possible, the peel, which is rich in fibre. Also remember to diversify your diet strongly, let there always be something different on the menu.
Is it possible to overdo with fibre?
Yes, exceeding the recommended serving of fibre or increasing its amount in the diet too dramatically can lead to bloating, abdominal pain, and impaired absorption of minerals, for example calcium, zinc and iron.
*The numbers may fluctuate slightly in different sources.