Fibre is an essential part of a healthy diet and plays a crucial role in better gut health, protection against heart disease, reduces blood pressure, reduces diabetes risk, normalizes bowel movements, and helps maintain weight.

Fibre includes nonstarch polysaccharides, such as cellulose, dextrins, inulin, lignin, chitins, pectins, beta-glucans, waxes, and oligosaccharides.

There are two types of fibre – soluble and insoluble.

Most high-fibre-containing foods have both insoluble and soluble fibre, so people do not need to think much about the difference. Instead, they can focus on overall fibre intake.

 

Word fiber written on a wooden table with flour.

SOLUBLE FIBRE

Soluble fibre dissolves in water and forms a gel-like substance in the stomach. Bacteria later break the gel down in the large intestine. Soluble fibre provides some calories to the individual.

Soluble fibre provides the following benefits:

  • lowering LDL cholesterol in the blood by affecting how the body absorbs dietary fat and cholesterol
  • slowing absorption of other carbohydrates through digestion, which can help regulate blood sugar levels

Good sources of soluble fibre include:

  • beans
  • fruits
  • oats
  • nuts
  • vegetables

INSOLUBLE FIBRE

Insoluble fibre does not dissolve in water and passes through the gastrointestinal tract, mostly intact. It does not provide calories.

Insoluble fibre helps build bulk in the stool, helping a person pass stool more quickly. It can also help prevent constipation.

Good sources of insoluble fibre include:

  • fruits
  • nuts
  • vegetables
  • whole grain foods

Recommended intake

According to the Academy of Nutrition and Dietetics, the recommended intake of dietary fibre in a 2,000 calorie diet is:

  • 25 grams (g) per day for adult females
  • 38 g per day for adult males

People need less fibre after 50, at around 21 g for women and 30 g for men. Women should aim for at least 28 g per day during pregnancy or breastfeeding.

Dietary sources

Plant-based foods are an excellent source of dietary fibre. Some types have more fibre than others.

The following are some examples of their fibre contents:

Food

Serving size

Calories

Dietary fiber in g

High fiber bran (ready-to-eat cereal)

½–3/4 of a cup

60–81

9.1–14.3

Chickpeas, canned

1/2 a cup

176

8.1

Lentils, cooked

1/2 a cup

115

7.8

Pinto beans, cooked

1/2 a cup

122

7.7

Black beans, cooked

½ a cup

114

7.5

Lima beans, cooked

1/2 a cup

108

6.6

White beans, canned

½ a cup

149

6.3

Kidney beans

1/2 a cup

112

5.7

Wheat bran flakes (ready-to-eat cereal)

3/4 of a cup

90–98

4.9–5.5

Raw pear

1 medium fruit

101

5.5

Baked beans, canned, plain

1/2 a cup

119

5.2

Avocado

1/2 a cup

120

5.0

Mixed vegetables, cooked from frozen

1/2 a cup

59

4.0

Raspberries

½ a cup

32

4.0

Blackberries

1/2 a cup

31

3.8

Collards, cooked

1/2 a cup

32

3.8

Sweet potato, baked in skin

1 medium vegetable

103

3.8

Popcorn, air-popped

3 cups

93

3.5

Almonds

1 ounce (oz)

164

3.5

Whole wheat spaghetti, cooked

1/2 a cup

87

3.2

Orange

1 medium fruit

69

3.1

Banana

1 medium fruit

105

3.1

Oat bran muffin

1 small muffin

178

3.0

Pistachios, dry roasted

1 oz

161

2.8

Pecans, oil roasted

1 oz

203

2.7

Quinoa, cooked

half a cup

111

2.6

References:

1.Medical News Today https://www.medicalnewstoday.com/articles/146935#types-of-fiber

2. Better Health – https://www.betterhealth.vic.gov.au/health/healthyliving/fibre-in-food

3. Mayo Clinic – https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983

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