Dietary Fibres: Benefits, Sources and Intake Guidelines
Dietary fibres are a type of carbohydrate that cannot be digested by the human body. They are found in fruits, vegetables, whole grains, and legumes. Some common types of dietary fibres include cellulose, hemicellulose, pectin, gums, and mucilages.
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Dietary Fibres|Benefit
The benefits of dietary fibres include:
- Promoting regular bowel movements and preventing constipation.
- Lowering cholesterol and blood sugar levels.
- Helping with weight management.
- Reducing the risk of some cancers, such as colon cancer.
- Improving gut health and promoting the growth of beneficial bacteria in the gut.
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Dietary Fibres|Sources
The Sources of Dietary Fibres are:
Whole grains:
Whole wheat, oats, barley, quinoa, and brown rice are excellent sources of dietary fibres.
Fruits and vegetables:
Apples, berries, oranges, pears, broccoli, carrots, sweet potatoes, and squash are all high in fibre.
Legumes:
Beans, lentils, chickpeas, and peas are all rich in fibre and provide a variety of health benefits.
Nuts and seeds:
Almonds, chia seeds, flaxseed, and pumpkin seeds are all high in fibre and make a great addition to any diet.
Psyllium husk:
This is a type of soluble fibre that is derived from the seeds of the Plantago Ovata plant. It is commonly used as a dietary supplement to increase fibre intake.
Flaxseed:
Flaxseed is also known as linseed. It is a rich source of dietary fibre, antioxidants, and omega-3 fatty acids.
Dried fruits:
Dried fruits such as apricots, prunes, and raisins are high in fibre and make a great snack option.
Whole fruits:
Whole fruits like apples, pears, and oranges are a great source of dietary fibre.
Whole foods in general:
Whole foods such as nuts, seeds, fruits, vegetables, and whole grains are all high in dietary fibre.
Fibre supplements:
Fibre supplements such as psyllium husk, inulin, and guar gum can also be used as a dietary supplement to increase fibre intake.
Recommended Intake Guidelines for Different Types of Fiber
- Soluble Fibre: Soluble fibre is found in foods such as oats, barley, fruits, vegetables, and legumes. The recommended intake for adults is at least 14 grams per 1,000 calories consumed.
- Insoluble Fibre: Insoluble fibre is found in foods such as wheat bran, whole grains, nuts, and vegetables. The recommended intake for adults is at least 28 grams per 1,000 calories consumed.
- Prebiotic Fibre: Prebiotic fibre is found in foods such as onions, garlic, leeks, asparagus, and Jerusalem artichokes. The recommended intake for adults is 2-5 grams per day.
- Resistant Starch: Resistant starch is found in foods such as potatoes, bananas, and legumes. The recommended intake for adults is 2-5 grams per day.
- Lignin: Lignin is found in foods such as flaxseed, whole grains, and vegetables. The recommended intake for adults is 2-5 grams per day.
It’s important to note that these are general guidelines and may vary depending on individual needs and health conditions.Consult a healthcare expert for personalised advice.
Tips & Recipes on How to Include More Fibre in Your Diet
Here are some Tips & Recipes are:
Tips:
- Increase your intake of fruits and vegetables.
- Incorporate whole grains into your diet.
- Include legumes in your diet.
- Try using flaxseed in your cooking.
- Incorporate nuts and seeds into your diet.
Recipes:
- Black Bean and Quinoa Salad:
-1 cup cooked quinoa
-1 can black beans, drained and rinsed
-1 red bell pepper, diced
-1/4 cup diced red onion
-1/4 cup diced cilantro
-1 lime, juiced
-1 tablespoon olive oil
-Salt and pepper to taste
Mix all ingredients together and enjoy as a side dish or as a main dish with some chicken or fish.
- Flaxseed Waffles:
-1 cup all-purpose flour
-1/4 cup ground flaxseed
-1 teaspoon baking powder
-1/2 teaspoon salt
-1 cup milk
-1 egg
-1 tablespoon sugar
-1 teaspoon vanilla extract
Combine the ingredients and cook in a waffle iron. Serve with fresh fruit with maple syrup.
- Almond and Chia Seed Pudding:
-1 cup almond milk
-1/4 cup chia seeds
-1/4 cup chopped almonds
-1 tablespoon honey
-1 teaspoon vanilla extract
Refrigerate for at least 2 hours after combining all of the ingredients. Serve cold and top with additional chopped almonds and honey if desired.