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]
- 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
Adequate Daily Intake
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
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
Nutrient Profiles For Food Groups
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