Fibre may not be a trendy superfood, but it does have superpowers in your diet. It helps you feel fuller for longer, lower cholesterol, regulate blood sugars, and keep your gut healthy. Here are the four different types of fibre you should know and which foods are the best source.
What is fibre?
Fibres are the group of carbohydrates or the parts of plant foods which resist digestion in the gut. They are an essential part of your daily diet and help to maintain good gut health. Diets low in fibre have been linked to many health issues, like constipation, IBS, heart disease, diabetes and more. It is recommended that adult women eat at least 25g of fibre per day, while adult men require 30g each day.
The different types of fibre
There are four key types of fibre that you should be eating each week. It’s important to include them all in your diet because they work in different ways to support your gut.
1. Soluble fibre
Soluble fibre soaks up water in the gut which helps to slow down digestion. For this reason, it’s often recommended to people who are struggling with diarrhoea. Soluble fibre is one of the most common and readily available types of fibre. Good food sources include:
· Sweet potatoes
· Soy products
Soluble fibre is also found in pectins and gums – both of which feature in our signature gut relief supplement.
2. Insoluble fibre
Where soluble fibre attracts water, insoluble fibre has the opposite effect. It does not break down in your gut, but rest assured that is its purpose. By staying in tact, insoluble fibre helps bulk up your stool to keep bowel movements smooth and regular. Insoluble fibre is often recommended to assist with constipation. Good food sources include:
· Wholegrain breads and cereals
· Brown rice
3. Fermented fibre
Fermented fibre is a type of soluble or insoluble fibre that does its best work in the large intestine. These are broken down by your friendly gut bacteria and act as a food source for your microbiome to multiply. A healthy gut microbiome helps support your immune system and overall health. Good food sources include:
· Citrus fruits
4. Resistant starch
For every starchy food you eat, approximately 10% will be made up of resistant starch. The key here is resistant. By resisting digestion, these starches act like a form of fibre. They also ferment in the large intestine which helps build up your gut-friendly bacteria. Good food sources include:
· Green bananas
· Raw oats
· Cooked and cooled potatoes or pasta
· Red kidney beans