Fibre

Eating more fibre containing foods has many health benefits. Try to eat more high fibre breads and cereals, fruits, vegetables, dried beans and lentils each day.

Fibre or dietary fibre is the part of food that is not digested in the small intestine. Rather, dietary fibre moves largely unchanged into the large intestine or colon where it is fermented by friendly bacteria that live there.


Eating foods high in fibre

It is recommended that Australians eat at least 30g fibre each day. Most Australians currently eat around 20g fibre each day. Eating more dietary fibre can help to keep the digestive system healthy and reduce the risk of:

• constipation
• diverticular disease
• haemorrhoids
• bowel cancer

It is important to eat foods that contain both soluble and insoluble fibre.


Insoluble fibre

Insoluble fibre has a laxative effect as it absorbs water to help soften the contents of the bowel, helping to keep the bowels regular. Insoluble fibre is also very filling. Foods higher in insoluble fibre include:

• high fibre breads and cereals
• the outer skins of fruit and vegetables
• nuts and seeds

Soluble fibre

Soluble fibre can help stabilise blood glucose levels in people with diabetes and may help to lower LDL (bad) cholesterol levels. Soluble fibre also slows down stomach emptying, therefore helping people to feel full for longer after eating. Foods higher in soluble fibre include:

• fruits and vegetables
• dried beans and lentils
• oats

In recent times, another type of fibre called resistant starch has been found to also have health benefits.


Resistant starch

This is starch that resists digestion in the small intestine. Once in the large intestine, friendly bacteria ferment resistant starch. This process produces substances that help to keep the lining of the bowel healthy. Resistant starch can be found in:

• slightly undercooked pasta ('al-dente')
• under ripe bananas
• cooked and cooled potato
• 'Hi-maize' which is found in commercial food products such as breads and cereals

An Accredited Practising Dietitian can provide advice on how best to eat a variety of high fibre foods each day.