{"id":157646,"date":"2022-12-08T14:59:28","date_gmt":"2022-12-08T03:59:28","guid":{"rendered":"https:\/\/180nutrition.com.au\/?p=157646"},"modified":"2023-03-07T12:04:48","modified_gmt":"2023-03-07T01:04:48","slug":"your-guide-to-all-things-fibre","status":"publish","type":"post","link":"https:\/\/180nutrition.com.au\/nutrition\/your-guide-to-all-things-fibre\/","title":{"rendered":"Your Guide to All Things Fibre"},"content":{"rendered":"

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Do you feel lost by all the information online on fibre? If you are looking for a blog which will help you understand all the basics around fibre this is a must-read blog for you. Fibre is a type of carbohydrate which your body cannot digest but plays essential roles in keeping your body functioning. An adult is recommended to include between 25-38g of dietary fibre each day for health. Research suggests that over 70% of adults and over 50% of children in Australia are not getting the recommended amount of daily fibre needed for health (Fayet-Moore F et al, 2018).<\/p>\n

Some of the health benefits of including enough fibre include:<\/p>\n

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  1. Fibre can help you achieve and maintain a healthy body weight by helping you to feel fuller for longer. By keeping you feeling fuller for longer fibre can help you achieve a calorie deficit and help you to lose weight.<\/li>\n
  2. Keeping your guts functioning optimally.<\/li>\n
  3. Food for the health promoting microbes.<\/li>\n
  4. Helps to lower blood pressure which supports heart health.<\/li>\n
  5. Helps to reduce blood sugar levels.<\/li>\n
  6. May reduce your risk of certain cancers such as colorectal cancer. Research suggests that for every 10g of dietary fibre increase in your diet there is a 10-11% decreased risk of developing colorectal cancer (Ma Y et al, 2018).<\/li>\n
  7. May help to reduce chronic inflammation.<\/li>\n
  8. Promotes healthy cholesterol levels by reducing your \u2018bad\u2019 LDL cholesterol. This supports your heart health.<\/li>\n<\/ol>\n

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    There are three types of fibre: soluble, insoluble, and resistant starch. All three of these types play a different role in helping to keep your body healthy. Find out the differences between soluble and insoluble fibre below.<\/p>\n

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    1. Soluble Fibre<\/u><\/strong><\/h3>\n

    This is the type of fibre which acts like a bulking agent to make your stool comfortable to pass. How this fibre type works is it slows how quickly the carbohydrate you eat is broken down; this not only keeps you fuller for longer but prevents the unwanted spike of your blood sugar. A type of soluble fibre called beta glucan can also help to lower your \u2018bad\u2019 LDL- cholesterol. Beta glucan attaches to your LDL-cholesterol and ultimately is removed when you visit the bathroom.<\/p>\n

    Soluble fibre can also act as a prebiotic or a fuel source for the health promoting microbes in your body. When the health promoting microbes eat prebiotic fibre, they produce compounds such as short chain fatty acids which have different health benefits for your body.<\/p>\n

    All plant-based foods have some form of soluble fibre. Plant foods which have a high amount of soluble fibre include:<\/p>\n