Dietary Fibre

Roughage Makes You Regular: A Guide To Dietary Fibre

What is dietary fibre?

Dietary fibre (roughage) is a complex carbohydrate that is found in plant-based foods such as cereals, fruits, vegetables, legumes and nuts. Our body does not recognise fibre passing through our system until it reaches the fermentation machine in the gut known as the colon. The three common types of fibre are: soluble, insoluble and resistant starch.

1. Soluble fibre:

• Soaks up water like a sponge allowing the stool to pass through the gut efficiently
• Binds to cholesterol in the small intestine resulting in a reduction of bad cholesterol and an increase in good cholesterol
• Slows down the time it takes for food to pass from the stomach to the small intestine. This is beneficial as it makes you feel fuller for longer and prevents a large amount of glucose being absorbed
• Function as a prebiotic, supporting the growth of friendly bacteria.

2. Insoluble fibre:

• Unlike soluble fibre,  insoluble fibre doesn’t dissolve in water
• Picks up waste material through the digestive system and absorbs water to add bulk to your faeces
• Assists individuals who are constipated by restoring and maintaining regular bowel movements

3. Resistant starch:

• Develops during the process of heating and cooling starch based foods that resist digestion
• When it reaches the colon, it is used for fuel by the bacteria there. This process (fermentation) produces short-chain fatty acids that are essential in maintaining a healthy bowel
• Reduces bad cholesterol and protects against colorectal cancer

It is crucial to drink plenty of water when consuming foods high in fibre. The fibre remains hard when there aren’t sufficient fluids. This can make it difficult to pass and results in constipation.

How much do we need?

In New Zealand, the recommended fibre intake per day for males is 30 grams and 25 grams for females. Most of us are not meeting this target. On average, Kiwi’s consume 22 g and 18 g for males and females respectively. No one wants to eat a whole loaf of bread. So, what could you do to prevent falling short on your fibre intake? Take a moment to familiarise yourself with how much fibre you can get from different types of food. Below is a list of fruits, vegetables, grains and pulses that are all high in fibre:

High fibre super-stars

Fruit                                                                            Vegetables   

Grains                                                                    Nuts and Pulses

Ways to boost fibre in your diet;

• Change to a breakfast cereal high in fibre such as oats or bran
• Compliment your muesli with fresh fruit or nuts
• Substitute white bread with wholemeal or multigrain
• Include fibre-rich vegetables in salads such as lettuce, grated carrot and beetroot
• Sprinkle pumpkin, sesame seed sunflower seeds to make your salads more attractive and increase the fibre content
• Add chickpeas, lentils or beans to a casserole. This will make the dish go further and pump up the fibre
• For a convenient high fibre snack, eat fresh fruit that is currently in season
• A handful of dried fruit or nuts is an easy way to boost fibre when on the go
• There is a wide range of high-fibre muesli bars on supermarket shelves. These are a fantastic alternative to chocolate and lollies if you are feeling peckish

Thanks to guest blogger Nutritionist Andrea Fenner for this article.