Unfortunately, most Irish people only include about two-thirds of the daily fibre they need in their daily diet, and many people simply don’t know which foods can help to boost their daily dose of fibre. Increasing your intake of fibre can reduce the chances of developing chronic disease such as cardiovascular disease and diabetes.
Other benefits of fibre include:
Maintains digestive health and regularity
Fibre, particularly insoluble fibre and resistant starch, helps relieve symptoms of or prevent constipation. Fibre is also important in maintaining the ‘friendly’ bowel bacteria that are important to maintain a healthy digestive system.
Reduces hunger
Foods that are rich in fibre, especially soluble fibre, are very satisfying. Fibre helps to delay the rate that food is absorbed which helps you to eat less at meal times and also reduces how hungry you feel.
Helps reduce the risk of bowel cancer
Friendly bacteria are responsible for breaking down fibre which plays an important part in protecting against cancer development. Research suggests that people who consume diets that are high in fibres are less likely to develop bowel cancer.
Helps lower blood cholesterol
When consumed as part of a diet low in fat, soluble fibre aids in the reduction of cholesterol levels by increasing the removal of bile acids from the body which helps to reduce the risk of heart disease.
Helps people who have diabetes to control blood sugar levels
Soluble fibre helps slow the release of glucose from carbohydrate foods into the bloodstream, which in turn helps to control blood sugar levels.
A diet that is high in fibre and low in fat also helps avoid the following health risks:
- Constipation
- Haemorrhoids
- Diverticulitis
- Irritable bowel syndrome
- Obesity
- Coronary heart disease
- Diabetes
- Colon cancer
