Health & Nutrition: The benefits of a fibre-rich diet

Despite being referred to as an indigestible non-starch polysaccharide with no calories or nutritional value – the human body lacks the enzymes needed to break it down into smaller particles – fibre is one of the most important components of a healthy, balanced diet, yet many of us not only continue to consume an average of 14g per day – at least 4g below our recommended daily allowance – but fail to recognise the multitude of health benefits associated with the adequate consumption of fibre-rich food sources.

Aside from being scientifically proven to improve blood lipids and decrease bad cholesterol levels, fibre also has the ability to promote a healthy digestive tract and remove the toxins of unhealthy food sources, preservatives and carcinogens from the intestines in order to aid the prevention of colorectal cancer – the third most common cancer among men and women in the UK.
A fibre-rich diet – particularly of the soluble variety – also expands the stomach as a result of its water absorption leaving you feeling fuller for longer – a great dietary asset for those seeking weight loss and maintenance!

For those of you yet to experience the health enhancing benefits associated with this essential nutrient, a gradual increase in dietary fibre is paramount in order to prevent the flatulence, stomach cramps and bloating that result from a sudden increase – those suffering from digestive disorders such as irritable bowel syndrome (IBS) may also be required to adapt the type and quantity of fibre consumed to avoid aggravating an existing medical condition.

To ensure that you maintain an adequate fibre intake, aim to consume at least 18g per day by incorporating a variety of soluble – oats, fruit and root vegetables – and insoluble – wholegrain bread, cereal and nuts and seeds with the exception of golden linseeds – into your daily diet.