Eat more fibre.
You've probably been told this by your doctor, or read it countless times in a news article or product label, but how much do you really know about it?
We know we need it to keep us regular, and often, for most of us, the knowledge of dietary fibre stops there.
So first things first, let's dive into the basics of dietary fibre.
What is Dietary Fibre?
Fibre is a component found in plants that, unlike proteins, fats or carbohydrates, we don't break down normally, and instead, often passes through our digestive system.
On top of this, we actually need two forms of dietary fibre, soluble fibre and insoluble fibre to ensure our digestive system stays regular, and without both of them, we can experience constipation or inconsistent bowel movements.
This is why when you look for a good high fibre supplement, it's important to find one that contains both forms of dietary fibre, such as Qenda Ultimate Fibre 500g.
Soluble fibre dissolves in liquid, creating a gel-like substance, and is also often referred to as mucilage. Soluble fibre helps keep the digestive system regular, and may also assist in micronutrient absorption, and stablise blood sugar and cholesterol levels (DeVries, 2003)
This type of dietary fibre generally undergoes fermentation in the gut, and is often also known as prebiotics, or better yet, food for our gut bacteria.
Some common sources of soluble fibre include fruits, oats, legumes, and most root vegetables.
Insoluble fibre does not dissolve in liquid, and generally pulls water into the stool, increasing stool bulk and promoting movement and better regularity of the digestive system (DeVries, 2003) .
This type of dietary fibre does not undergo fermentation in the gut, and serves primarily for it's laxative effect.
Some common sources of insoluble fibre include wholegrains, nuts, seeds, and the skin of most fruits, such as apple.
If you are looking to supplement with dietary fibre, always look for a product that contains both forms of dietary fibre, such as Qenda Ultimate Fibre 500g.
Benefits of Dietary Fibre
When we consume adequate dietary fibre (in both forms) not only do we support the regularity of our bowel movements, but the health of our gut and more.
A high intake of dietary fibre can drastically reduce our risk of type-2 diabetes and cardiovascular disease through it's ability to control blood sugar levels, reduce cholesterol, and overall boost metabolic health (Kim & Je, 2016).
On top of this, dietary fibre intake influences the health of our gut bacteria, which can have a direct effect on our immune function, and may contribute to our mood and behaviour (Taylor & Holscher, 2018).
Lastly, dietary fibre helps reduce low-grade chronic inflammation, which are often associated with inflammatory conditions, such as inflammatory bowel disease and other chronic inflammatory disorders (Swann et al., 2020).
When we have the right amount of insoluble an soluble dietary fibre, we support our digestion, immune function, mood, and greatly reduce our risk of chronic disease.
Although we can get most of this from food, a good dietary fibre supplement such as Qenda Ultimate Fibre 500g is a fantastic product to have on hand to meet the Recommended Daily Intake (RDI)
Qenda actually goes above and beyond, with one serve meeting 49% of the RDI, whilst also using a range of certified organic, wildcrafted ingredients and adaptogenic herbs.
If you have any other tactics you use for dietary fibre intake, why not leave it in the comments?
About The Author: Stephen Brumwell
As a Nutritionist, Biohacking enthusiast, self-experimenter, research fanatic, and self-taught writer, Stephen immerses himself deep into the literature of human optimisation and holistic wellbeing. His goal is to help people better understand the science of human health, and how they can use it to perform better and live a life that is absolutely limitless.
- DeVries, J. W. (2003). On defining dietary fibre. Proceedings of the Nutrition Society, 62(1), 37-43. https://doi.org/10.1079/pns2002234
- Kim, Y., & Je, Y. (2016). Dietary fibre intake and mortality from cardiovascular disease and all cancers: A meta-analysis of prospective cohort studies. Archives of Cardiovascular Diseases, 109(1), 39-54. https://doi.org/10.1016/j.acvd.2015.09.005
- Swann, O. G., Breslin, M., Kilpatrick, M., O’Sullivan, T. A., Mori, T. A., Beilin, L. J., & Oddy, W. H. (2020). Dietary fibre intake and its association with inflammatory markers in adolescents. British Journal of Nutrition, 125(3), 329-336. https://doi.org/10.1017/s0007114520001609
- Taylor, A. M., & Holscher, H. D. (2018). A review of dietary and microbial connections to depression, anxiety, and stress. Nutritional Neuroscience, 23(3), 237-250. https://doi.org/10.1080/1028415x.2018.1493808