What is fibre & is all fibre equal?
Fibre doesn’t have a glamorous reputation. But it does more than keep your bowels moving: it can lower your risk of developing serious diseases like stroke, diabetes, and heart disease.1 Yet over 90% of us don’t get enough...2,3
What is fibre?
The different types of fibre
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Soluble
This type of fibre – found in fruit, vegetables, beans, and oats – attracts water in the digestive system to form a gel-like substance. This can slow digestion and help to soften stools (poo) so it’s easier to pass.6 -
Insoluble
Insoluble fibre isn’t digested in the gut. It adds bulk to your stools and helps food to be pushed through your digestive system. This means it can help keep your bowel movements regular and help prevent constipation.6 You can find insoluble fibre in brown rice, brown bread, some breakfast cereals, and nuts.6 -
Resistant starch
Though it’s called “starch”, this is also a type of fibre, since it isn’t digested in your stomach or small intestine.7 Sources of resistant starch include bananas, potatoes, grains, and beans.7
Why is fibre so important?
Getting enough fibre isn’t just about encouraging regular bowel movements:
It can support your heart health
According to the NHS and the British Heart Foundation, a higher fibre intake reduces the risk of heart disease.1 7 Plus, research from 2022 found “likely benefits” of eating more dietary fibre amongst patients with cardiovascular disease and high blood pressure.8
It can help you regulate your blood sugar
The NHS says that eating plenty of fibre is associated with a lower risk of developing type 2 diabetes.1 Also, fibre-rich foods tend to keep you feeling fuller for longer, helping to control your appetite and provide a sustained source of energy.9 This can help keep your blood sugar steadier than foods high in refined (“simple”) carbs and sugar, which quickly spike your levels.10
It can help you manage your weight
Fibre helps us feel fuller, so fibre-rich foods can be a good choice if you’re trying to lose weight or manage your appetite.4
Research from The Lancet, looking at 4635 adults, found significantly lower body weight in those who had higher intakes of dietary fibre.11
...and it may even help you live longer
The same report from The Lancet found that people eating more than 25g of fibre per day were 15-30% less likely to die from heart disease and stroke than those eating under 15g.11
Scientists found that more fibre was linked to overall lower blood pressure, weight, and cholesterol levels.11
How much fibre do we need?
How to eat more fibre
- Make your own muesli with oats, nuts, seeds, and fruit
- Stir beans and lentils into stews and curries 1
- Choose wholegrain versions of starchy carbohydrates like rice, pasta, and bread 3
- Leave the skin on fruit and veg 3
- Eat your pasta and potatoes cooked, then cold or reheated: research shows that it increases the amount of resistant starch 12