In today's fast-paced world, it's easy to overlook the importance of a balanced diet. One crucial component that often gets neglected is dietary fibre. Health Canada recommends that women get 25 grams of fibre daily and men get 38 grams. Most people are only consuming half that daily amount (Government of Canada, 2019).

Despite being relatively under appreciated, fibre plays a vital role in maintaining overall health. In this blog post, I'll explain the numerous health benefits of consuming an adequate amount of dietary fibre and why it should be a cornerstone of your diet.

What is Dietary Fibre?

Before jumping into its benefits, let's understand what dietary fibre actually is. Dietary fibre is a type of carbohydrate found in plant-based foods that the body can't digest or absorb. Instead, it passes through the digestive system relatively intact. There are two main types of dietary fibre:

1. Soluble Fibre: This type dissolves in water and forms a gel-like substance. It can help lower cholesterol levels and regulate blood sugar.

2. Insoluble Fibre: This type doesn't dissolve in water and adds bulk to your stool, promoting regular bowel movements and digestive health.

Weight Management

One of the most significant advantages of a high-fibre diet is its role in weight management. Fibre-rich foods are often lower in calories and take longer to chew, promoting feelings of fullness and reducing overall calorie consumption. This can lead to weight loss or help maintain a healthy weight.

Digestive Health

Fibre is like a digestive system's best friend. Insoluble fibre, in particular, adds bulk to your stool, preventing constipation and promoting regular bowel movements. It also helps prevent diverticulitis, a painful condition that affects the colon.

Heart Health

Fibre, especially soluble fibre, is known to lower cholesterol levels by binding to cholesterol particles and removing them from the body. A diet rich in fibre can reduce the risk of heart disease and stroke, two of the leading causes of death worldwide.

A 2021 study showed that the consumption of 1-cup of canned beans (any variety) decreased LDL cholesterol in adults (Doma, et all, 2021). This is good news because it is an easy strategy for reducing your risk of cardiovascular disease.

Beans are high in fibre, protein and micronutrients (Doma, et all, 2021).  There are many varieties of beans to choose from including black, navy, pinto, dark red kidney, and white kidney beans.

Blood Sugar Control

For those with diabetes or at risk of developing it, fibre can be a game-changer. Soluble fibre slows down the absorption of sugar, which can help stabilize blood sugar levels. This makes it an essential component of a diabetes-friendly diet.

Colon Health

The World Cancer Research Fund International (2022), has investigated the link between eating wholegrains, vegetables and fruit, and a person’s risk of developing cancer. They have strong evidence that shows eating wholegrains and other foods that contain fibre (i.e., fruits, vegetables) decreases the risk of developing colorectal cancer. The insoluble fibre in whole grains, fruits, and vegetables adds bulk to stool and reduces the time waste spends in the colon, potentially reducing the risk of harmful substances coming into contact with the colon wall. Despite these facts, Canadians are eating fewer and fewer fruits and vegetables (Brule et al., 2019). 

Aids in Detoxification

Fibre acts like a broom for your digestive system. It helps sweep out toxins and waste products, keeping your gastrointestinal tract clean and healthy.

How to Incorporate More Fiber into Your Diet

• Add more fruits and vegetables to your meals.

• Choose whole grains over refined grains.

• Snack on fibre-rich foods like nuts and seeds.

• Eat beans daily.

  
  

Conclusion:

Incorporating more fibre into your diet is a simple yet powerful way to improve your overall health. From weight management to heart health and digestive well-being, the benefits of fibre are undeniable. So, why not take the first step towards a healthier you by making fibre-rich foods a regular part of your diet? Your body will thank you for it!

What are your favourite fibre rich foods? Let me know in the comments section below?

References:

​​Brule, S., McDonald, H., & McDiarmid, C. (2019, February 21). This is a health fact sheet about having a primary health care provider among Canadians aged 12 and older. the results shown are based on data from the Canadian Community Health Survey. Fruit and vegetable consumption, 2017. Retrieved June 13, 2022, from https://www150.statcan.gc.ca/n1/pub/82-625-x/2019001/article/00004-eng.htm 

https://www.canada.ca/en/health-canada/services/nutrients/fibre.html

Doma, Dolinar, K. F., Dan Ramdath, D., Wolever, T. M. S., & Duncan, A. M. (2021). Canned Beans Decrease Serum Total and LDL Cholesterol in Adults with Elevated LDL Cholesterol in a 4-wk Multicenter, Randomized, Crossover Study. The Journal of Nutrition., 151(12), 3701–3709. https://doi.org/10.1093/jn/nxab323