Sue Bedford (MSc Nutritional Therapy)
Dietary fibre is a term that is used for plant-based carbohydrates that, unlike other carbohydrates (such as sugars and starch), are not digested in the small intestine and so reach the large intestine or colon. Eating a good amount of foods that contain fibre have been linked to benefitting our health and reducing certain diseases such as colon cancer, reducing cholesterol levels and stabilising blood sugar levels.
Fibre-rich diets typically include 2 main forms of fibre – soluble and insoluble. These fibre-rich foods typically contain both types of fibre.
Soluble fibre (including pectins and beta-glucans) – dissolves in water to form a gel-like substance. It can slow down the passage of food from the stomach to the intestine. Examples include dried beans, oats, barley, bananas, potatoes, and soft parts of apples and pears.
Insoluble fibre (eg cellulose)- often referred to as “roughage” because it does not dissolve in water. It holds onto water, which helps produce softer, bulkier stools to help regulate bowel movements. Examples include whole grain products, nuts, corn, whole bran, carrots, grapes, berries, and peels of apples and pears.
Fibre and fertility
Fibre plays a crucial role in supporting the body’s hormonal balance in two key ways.
1. Fibre helps the body’s natural processes for breaking down and getting rid of extra oestrogen and xenohormones.
2. Fibre helps to maintain stable blood sugar levels throughout the day.
Fibre supports a healthy hormonal balance in both men and women, but it may be particularly helpful for people with PCOS, immune-related infertility, or oestrogen-dominant fertility health concerns.
How much fibre is recommended daily?
30g per day (age 17 and over) but many people just about manage half of this amount per day.
What are the health benefits of consuming a high-fibre diet?
- Regulation of blood sugar levels: Consuming high-fibre food slows down the digestion of food into the intestines, which can help to keep blood sugars from rising rapidly.
- Weight control: A high-fibre diet may help keep you fuller longer, which prevents overeating and hunger between meals.
- Prevention of cardiovascular disease (heart disease and stroke) and type 2 diabetes.
- Helps prevent constipation – fibre bulks up stools which makes them softer and easier to pass.
- Increasing ‘good’ gut bacteria – this is a fascinating area of nutrition and more research is emerging into the relationship between a fibre-rich diet and an increase in the ‘friendly’ bacteria in the gut. We will explore this area in much more depth in articles to come.
- Prevention of bowel cancer: Insoluble fibre increases the bulk and speed of food moving through the intestinal tract, which reduces the time for harmful substances to build up. Some types of fibre may also help gut bacteria produce helpful chemicals that can have beneficial effects on the bowel.
Ways/suggestions of how to increase dietary fibre in YOUR diet
- Add fibre slowly to your diet. Too much fibre all at once may cause cramping, bloating, and constipation.
- Choose wholemeal or seeded wholegrain bread.
- Choose cereals with at least 5 grams of dietary fibre per serving.
- Choose raw fruits and vegetables in place of juice and eat the skins.
- Use dried peas, beans, and legumes in main dishes, salads, or side dishes such as rice or pasta.
- Keep a supply of frozen vegetables to hand.
- Opt for a high-fibre breakfast cereal e.g. wholegrain cereal like whole wheat biscuit cereal, no added sugar muesli, bran flakes or porridge. Add some fresh fruit, dried fruit, seeds and/or nuts.
- Popcorn is a whole grain. Serve it low-fat without butter for a healthier snack choice.
- Choose whole grains like whole wheat pasta, bulgur wheat or brown rice.
