best high fibre foods

Evidence Based

Medically reviewed by Sara Osman,RD,PT

Introduction

Fibre is a diverse group of complex carbohydrates that are intrinsic and intact in plants and are not absorbed or digested in the small intestine. [1,3]

It is found abundantly in plant-based sources and is an essential nutrient to keep the digestive system in good working order.

Also, there is enough conclusive evidence to show that consuming recommended intakes of fibre can help reduce the risk of chronic diseases. [1,2,3]

Fibre is commonly classified as soluble, which dissolves in water, or insoluble, which doesn’t dissolve in water.

Soluble fibre can help lower blood glucose cholesterol levels, whereas, insoluble fibre can help food move through our digestive system and help prevent constipation. [2]

  • All dietary forms of fibre are resistant to digestion in the small intestine and arrive intact in the large intestine leading to the formation of beneficial fatty acids. [1,3,4]
  • Viscous fibre delays gastric emptying, thereby slowing and improving the nutrients absorption process in the intestine. [1]
  • Fibre is not stored in the body. [1]
  • Dietary fibre passes intact through the body and is excreted through faeces.
  • It increases the bulk of stool, thereby promoting regular bowel movements and reducing constipation risk. [2,3]

Body Functions

Reduces obesity risk [1]

Normalises serum cholesterol levels [1,3]

Promotes nutrient absorption [1]

Improves digestive health [2]

Reduces the risk of chronic diseases [3,4]

Lowers blood pressure [3]

Promotes satiety and weight loss [4]

Reduces obesity risk [1,3]

Normalizes serum cholesterol levels [1,3]

Promotes nutrient absorption[1]

Improves digestive health [2]

Reduces chronic diseases risk [3,4]

Lowers blood pressure [3]

Promotes satiety & weight loss [4]

Adequate Daily Intake

How much fibre is recommended daily
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Deficiency Symptoms

Inadequate fibre intake doesn’t induce biochemical or clinical symptoms as it is not an essential nutrient and isn’t stored in the body. However, lack of fibre intake can cause inadequate faecal bulk and may detract from optimal health. [1]

Fibre Food Sources

foods high in fibre vegan
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Fibre’s Interaction With Other Nutrients

  • Calcium – Insulin and oligofructose may enhance calcium absorption. [3]
  • Phytate – Excess fibre has been found to decrease the absorption of iron, zinc, calcium, and magnesium in the same meal because of the phytate present in the cereal fibre rather than the fibre itself. [3]
  • Carotenoids beta-carotene, lycopene, and lutein: pectin and guar gum may reduce the absorption of these nutrients. [3]

Fibre And Health

Cardiovascular health

Several studies have linked high dietary fibre intake to a lower risk of heart disease. [2,3]

Evidence also suggests that dietary fibre intake can reduce serum LDL cholesterol levels, blood pressure, body mass index and serum insulin concentrations. [3]

Type-2 diabetes

Consuming foods high in fibre can prevent a sudden increase in blood sugar levels. [2,3]

Soluble forms of fiber that are viscous and fermentable, consumed through either a fibre-rich diet or supplementation, could help control glycemic control in individuals with type 1 or type 2 diabetes mellitus. [3,4]

Cancer

Large prospective cohort studies suggest an inverse association between dietary fibre consumption and colorectal as well as breast cancer risk. [1,3]

Insoluble fibre can increase stool bulk thereby promoting the faecal excretion of carcinogens like nitrosamines. [3]

Also, beneficial short-chain fatty acids are formed by the fermentation of colonic bacteria that feed on the fiber and these fatty acids can possibly protect against gastrointestinal bacterial pathogens. [1,3,4]

Nutrient Profiles For Food Groups

Fruits ( i )

Raw or frozen – 2.44 g
Canned – 1.94 g
Dried 2.08 g
Juice – 1.95 g

Legumes ( i )

Flour – 17.91 g
Raw- 8.68 g
Cooked – 6.69 g
Canned – 4.67 g
Dry – 4.24 g

Nuts & Seeds ( i )

Nuts – 4.99 g
Seeds – 5.92 g

Veggies ( i )

Dried – 6.68 g
Cooked – 3.74 g
Canned – 3.74 g
Raw or frozen – 2.94 g

Cereal grains & Flour ( i )

Raw grains – 9.08 g
Flour – 5.57 g
Cooked – 1.99 g

Oils ( i )

Cooking oil – 0 g
Other edible oils – 0 g

what do these number mean?

References

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Medically reviewed by Sara Osman,RD,PT

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