Soluble fibre

This type of fibre retains water. It forms a gel-like material during digestion. It tends to slow down digestion and helps with the absorption of nutrients.

Some key health benefits of soluble fibre include:

• Cholesterol Reduction: Soluble fiber can help lower LDL cholesterol, often referred to as “bad” cholesterol, which is a risk factor for heart disease.
• Blood Sugar Control: By slowing down the digestion of carbohydrates, soluble fiber helps prevent spikes in blood sugar levels.
• Gut Health: It serves as a food source for beneficial gut bacteria, promoting a healthy microbiome.
• Weight Management: Soluble fiber can contribute to feelings of fullness, potentially aiding in weight management.

Foods naturally high in soluble fibre

• Vegetables: broccoli, Brussels sprouts, avocado and peas
• Fruits: apples, strawberries
• Legumes: lentils, black beans
• Grains: flaxseed, barley, chia and oats

Insoluble fibre

Unlike soluble fiber, this type of fibre doesn’t retain any water. It remains fairly intact as it travels through your digestive system. It tends to speed up the passage of food through the stomach and intestines. It also has a bulking effect by increasing the size of the stool.

Some key health benefits of insoluble fibre include:

• Digestive Health: Helps with the passage of food. This reduces the incidence of constipation
• Haemorrhoid Prevention: Helps reduce the risk of haemorrhoids (piles)
• Gut Microbiome Support: Acts as food for our gut microbes, promoting the growth of good bacteria
• Diverticulitis Prevention: It can help reduce the incidence of diverticulitis (inflammation in the intestines)
• It can keep us feeling fuller for longer

Foods naturally high in insoluble fibre:

• Wholegrain foods: wheat bran, brown rice and couscous
• Cereals: bran flakes
• Root vegetables: carrots, parsnips and potatoes
• Vegetables: celery, cucumber, broccoli, brussels sprouts and courgette
• Fruits: bananas, orange, pear and blackberries
• Legumes: beans, pulses and lentils
• Nuts: almonds, Brazil nuts

So, fill up on fibre!

While both soluble and insoluble fibers offer distinct benefits, a balanced intake of both is generally recommended for optimal health. Many plant foods naturally contain a combination of soluble and insoluble fiber. By consuming a diverse range of fiber-rich foods, you can reap the full benefits of this essential nutrient.

Key Considerations:

• Portion Sizes: While fiber is beneficial, it’s important to be mindful of portion sizes, especially if you have a sensitive gut.
• Gradual Increase: If you’re aiming to increase your fiber intake, start slowly and gradually introduce different types of fiber to allow your body to adjust.
• FODMAP Sensitivity: If you’re sensitive to FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), consider using tools like the FoodMarble AIRE app to track the FODMAP content of different foods.