Age group	Recommended fibre per day
Women 50 years of age and younger	25 grams
Women 51 years of age and older	21 grams
Men 50 years of age and younger	38 grams
Men 51 years of age and older	30 grams
Infants and children under 18 years of age	No specific recommendation

 

Children with specific fibre needs should increase the amount of foods in their diets with fibre that should be incorporated gradually. Also, it is advised not to give fibre supplements to a child without first asking your doctor or paediatrician.

 

Increasing fibre intake offers numerous advantages for our overall health and well-being. It is important to note that one should gradually increase their fibre intake to avoid digestive discomfort. Drinking plenty of water throughout the day helps fibre move smoothly through your digestive system and prevents issues such as gas or bloating. 

 

Listed below are the 6 major reasons why you need to consume more dietary fibre.

 

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Fosters Happy Gut Microbiome

According to a 2012 study by the University of Calgary, Canada, prebiotic fibre is an effective means of modulating the gut bacteria and the growth of beneficial bacteria in the gut.

 

Fibre doesn't undergo digestion in our stomach like other foods. Similar to other organisms, bacteria require nourishment to obtain energy for survival and proper functioning. However, carbohydrates, proteins, and fats are typically absorbed into the bloodstream before reaching the large intestine, providing limited sustenance for gut flora.

 

Unlike other nutrients, human cells lack the enzymes necessary to break down fibre, allowing it to reach the large intestine largely intact. Here, intestinal bacteria possess the required enzymes to digest many types of fibre. Additionally, fibre acts as a prebiotic, and plays a vital role in supporting immune function, synthesising certain vitamins, and maintaining optimal gut health.

 

Ensuring an ample intake of fibre, along with a diverse range of fibre types, ensures that you're providing abundant sustenance for these beneficial gut bacteria to flourish.

 

Related Post: 6 Ingredients For Fibre-Rich Smoothies

 

Aids Healthy Weight Management 

As mentioned in the 2023 study published in Nutrition, increasing consumption of dietary fibre with fruits, vegetables, whole grains, and legumes is a critical step in stemming the epidemic of obesity. This proves that the addition of dietary fibre decreases food intake and hence, body weight.

 

Fibre's capacity to absorb water in the intestine not only slows the absorption of nutrients but also contributes to a heightened feeling of fullness. This increased satiety often translates to reduced calorie intake, thereby supporting weight management or weight loss goals.

 

Furthermore, fibre-rich foods often require more chewing, which can help to promote satiety and prevent overeating. This is another aspect of fibre intake that is helpful for weight management and overall health.

 

Related Post: Healthy Weight Gain Tips

 

Promotes Regular Bowel Movements

Who likes to think about bowel movements? It’s certainly not the first thing you want to be thinking about; unless of course there’s something wrong.

 

Fortunately, fibre can be instrumental in preventing bowel discomfort. Fibre adds bulk to our stool, which promotes regular bowel movements and prevents constipation. As fibre moves through the digestive tract, it absorbs water, softening the stool and easing its passage. 

 

However, it is important to note that various types of fibre may offer differing degrees of effectiveness in promoting regular bowel movements. According to a 2020 review published in the Journal of the American Association of Nurse Practitioners, psyllium fibre emerges as the top performer for individuals dealing with chronic idiopathic constipation. This condition is marked by challenging, infrequent, or incomplete bowel movements.

 

Related Post: Eating For Irritable Bowel Syndrome

 

Lowers Odds of Cardiovascular Issues

As per a 2023 review in Advances in Nutrition, soluble fibre has the ability to reduce lipid absorption from the intestinal tract, leading to decreased cholesterol levels in the bloodstream. By lowering LDL cholesterol levels, soluble fibre helps to reduce the risk of atherosclerosis, a condition characterised by the buildup of plaque in the arteries, which can lead to heart disease and stroke.

 

Another research done in 2022 by the JAMA Network concludes that higher total fibre and cereal fibre intakes were associated with lower inflammation and potentially mitigating the risk of cardiovascular disease (CVD).

 

Prevents Blood Sugar Spikes

Soluble fibre plays a crucial role in regulating blood sugar levels by influencing the rate at which glucose is absorbed into the bloodstream. When soluble fibre is consumed alongside a meal, it forms a gel-like substance in the digestive tract. This gel slows down the digestion and absorption of carbohydrates, particularly sugars, from the food we eat. As a result, glucose is released into the bloodstream at a more gradual pace, preventing rapid spikes in blood sugar levels.

 

By slowing down the absorption of glucose, soluble fibre provides improved control over blood sugar levels, which is especially beneficial for individuals at risk of or already diagnosed with type 2 diabetes.

 

Related Post: 7 Ways To Control High Blood Sugar In The Morning

 

Reduces Risk of Certain Cancers

Although findings from various studies are varied, the majority suggest that higher fibre intake is associated with a decreased risk of cancer, particularly colorectal and breast cancers. 

 

According to a 2020 review published in The American Journal of Clinical Nutrition the higher fibre consumption, especially from whole grains, was linked to a lower risk of colorectal cancer. Similarly, another study from 2020, published in Cancer Journal, concludes that soluble fibre and fruit fibre as having the most strong associations with a reduced risk of breast cancer. These findings align with the recommendations of the American Cancer Society, which advocates for the consumption of foods rich in total fibre, including fruits, vegetables, and whole grains.

 

Related Post: Surprising Benefits of a Fibre-Rich Diet

 

Tips to Incorporate More Fibre to Your Diet 

• Start your day with a high-fibre breakfast cereal such as plain wholewheat biscuits, plain shredded whole grain (e.g., Shredded Wheat), or oats, which are also rich in fibre.
• Opt for wholemeal or granary breads, or choose higher-fibre white bread. Incorporate whole grains like wholewheat pasta, or brown rice into your meals.
• Enjoy potatoes with their skins on, such as baked potatoes or boiled new potatoes, as they are rich in fibre.
• Enhance the fibre content of your meals by adding pulses like beans, lentils, or chickpeas to stews, curries, and salads.
• Increase vegetable consumption by including plenty of veggies with your meals, either as a side dish or incorporated into sauces, stews, or curries.
• Snack on nuts, seeds, or whole fruit instead of processed snacks.
• Replace sugary desserts with fruit-based options like fruit salad or baked apples.

 

Need all your wellness solutions in one place? A whole new world awaits just a click away.

 

Instead of relying on fibre supplements, try to incorporate it naturally in your diet. Additionally, from promoting digestive health to aiding in weight management, reducing the risk of chronic diseases, and enhancing satiety, the advantages of consuming more fibre are undeniable. Moreover, fibre-rich foods are often delicious and versatile, making it easy to incorporate them into your daily diet.