What is Fibre?
Fibre is a type of carbohydrate found in plants that our bodies cannot digest. It helps maintain a healthy digestive system and may prevent diseases such as diabetes, cancer, and heart disease. Additionally, it can aid bowel movements.
Benefit of Fibre
Fibre decreases colorectal cancer risk. Throughout my university years, I analysed numerous research papers. This experience helped me discern high-quality studies and disregard vague claims like “research shows.” One particular study made a significant impression on me and shaped my passion for promoting fibre intake. Conducted by Stephen J.D. et al., it involved African Americans and rural South Africans, who each consumed their regular diets for two weeks before switching with each other for another two weeks. This research focused on colorectal cancer, which is more prevalent among African Americans than among Native South Africans. Native South Africans generally follow a diet low in fat but high in fibre, whereas African Americans typically consume a high-fat, low-fibre diet. The striking results showed that the low-fat, high-fibre diet significantly lowered cancer biomarkers.
Fibre reduces diabetes risk. Reynolds et al. 2 conducted a study, and the evidence was clear: People with prediabetes/Type 1 or type 2 Diabetes should increase their fibre consumption to manage their diabetes.
Fibre decreases cardiovascular disease risk. Threapleton et al4 also found that increased fibre intake is associated with decreased risk of cardiovascular disease.
Fibre helps to reduce/maintain weight. Fibre can also play an important role in weight management and/or weight loss. Miketinas et al 3 were interested in the fibre component of a study that focused on weight loss and found that fibre intake had a positive impact on weight loss. This is backed by many studies and is believed to be because fibre helps to keep us fuller for longer.
Tips from Sage Nutrition to increase fibre:
Swap refined carbohydrates for whole grains: Choose brown or multi-seed bread, wholemeal pasta, and brown rice instead of white versions, which are stripped of fibre.
Increase beans and pulses: Add lentils to dishes such as bolognaise, salads and tray bakes.
Eat more fruit and vegetables: Include fruits like (but not limited to) kiwi, apples, pears, blackberries and raspberries.
In summary, consuming more fibre can enhance your overall health, help manage your weight, and lower the risk of various diseases. Strive to achieve or surpass the recommended 30 grams of fibre each day. This is only the beginning of Sage Nutrition’s blogs. It’s an introduction to what is to come. We will continue to explore each topic in depth to help you understand nutrition more easily, make more informed decisions and learn to love your food choices. We look forward to giving you our next topic.
Your’s Truly
Sage Nutrition
References.
- Stephen J.D. , O’Keefe, et al. “Fat, Fibre and Cancer Risk in African Americans and Rural Africans.” Nature Communications, vol. 6, no. 1, 28 Apr. 2015, pp. 1–14, https://doi.org/10.1038/ncomms7342.
- Reynolds, Andrew N., et al. “ Dietary Fibre and Whole Grains in Diabetes Management: Systematic Review and Meta- Analyses.” PLOS Medicine, vol. 17, no. 3, 6 Mar. 2020, https://doi.org/10.1371/journal.pmed.1003053.
- Miketinas, Derek C., et al. “Fiber Intake Predicts Weight Loss and Dietary Adherence in Adults Consuming Calorie-Restricted Diets: The POUNDS Lost (Preventing Overweight Using Novel Dietary Strategies) Study.” The Journal of Nutrition, vol. 149, no. 10, 1 Oct. 2019, pp. 1742–1748, www.ncbi.nlm.nih.gov/pubmed/31174214, https://doi.org/10.1093/jn/nxz117.
- Threapleton, Diane E, et al. “Dietary Fibre Intake and Risk of Cardiovascular Disease: Systematic Review and Meta-Analysis.” The BMJ, vol. 347, no. 6879, 19 Dec. 2013, pp. 1–12, https://doi.org/10.1136/bmj.f6879.