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What Is Fibre And Why Do I Need It?

Fibre, also known as roughage, is a type of carbohydrate found in plant-based foods that the body cannot fully digest. Unlike other carbs, it passes through the digestive system mostly intact, making it crucial for maintaining overall health. But what is fibre exactly, and why do you need it? Let’s dive into its role and importance in your diet.

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Types of Dietary Fibre

There are two primary types of fibre, each playing a unique role in supporting your body:

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4 Health Benefits of Fibre

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How Much Fibre Do You Need Daily?

The recommended daily intake depends on several factors, including age, gender, activity level, and overall health status. Here are some general guidelines to help you understand your needs:

Profile	Daily Fibre Recommendation
Men (19-50 years)	30-38 grams per day
Women (19-50 years)	25-30 grams per day
Children	19-25 grams per day
Older Adults (50+ years)	Slightly lower requirements due to changes in metabolism and appetite – 21-30 grams per day, depending on gender
Pregnant or Breastfeeding Women	Increased fibre needs of around 28-30 grams per day, to support digestive health and help prevent pregnancy-related constipation
Athletes	Higher fibre intake may be needed due to increased caloric consumption, but it should be carefully balanced to prevent gastrointestinal distress during intense exercise

Tip: For personalised recommendations based on your lifestyle and health, consult a registered dietitian or healthcare provider.

To delve deeper into the current intake guidelines, check out this research-backed study from the National Institutes of Health.

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Best Sources of Fibre

Fruits and Vegetables

Eating a variety of fruits and vegetables ensures you get both soluble and insoluble fibre, along with vitamins and antioxidants.

• Berries (raspberries, blackberries)
• Apples (with skin)
• Carrots
• Broccoli
• Spinach

Whole Grains

Switching from refined grains to whole grains is a simple way to boost fibre intake.

• Oats
• Brown rice
• Whole wheat bread and pasta
• Quinoa
• Barley

Legumes

Legumes are fibre powerhouses and provide plant-based protein.

• Lentils
• Chickpeas
• Black beans
• Kidney beans
• Peas

Nuts and Seeds

Snack on nuts or sprinkle seeds over meals to increase your daily fibre intake.

• Chia seeds
• Flaxseeds
• Almonds
• Walnuts
• Sunflower seeds

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Fibre Supplements: Do You Need Them?

If you are unable to meet your roughage needs through food alone, supplements can be an option. Below are some common types of roughage supplements and their benefits:

While supplements can help, they should not replace whole foods, which provide additional nutrients like vitamins and antioxidants. Always consult a healthcare professional before starting any supplement.

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Fibre and Hydration: The Crucial Connection

When increasing roughage intake, hydration is essential. Without adequate water, roughage can cause digestive discomfort, such as bloating or constipation. As roughage absorbs water to form bulkier stools and aid passage through the digestive tract, staying hydrated ensures everything flows smoothly. Insufficient hydration can lead to hardened stools, making bowel movements difficult or painful.

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Tips for Increasing Fibre Intake Safely

• Start Slow: Gradually increase fibre intake to avoid gastrointestinal issues.
• Eat the Whole Fruit: Instead of juice, consume whole fruits to maximise fibre content.
• Include It in Every Meal: Add vegetables to meals, sprinkle seeds over breakfast, or switch to whole grains.
• Stay Hydrated: Drink plenty of water alongside your fibre-rich meals.

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Common FAQs About Fibre

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Conclusion: Why Fibre Deserves a Place on Your Plate

Fibre is a key component of a healthy diet, contributing to improved digestion, better heart health, and stable blood sugar levels. With benefits spanning from weight management to disease prevention, incorporating a variety of fibre-rich foods into your meals is an investment in long-term health. If you’re looking to optimise your diet, small changes – like swapping refined grains for whole grains or snacking on fruits instead of processed treats – can go a long way.

• Your Next Read: Now that you’ve learned the basics of this wonderful carbohydrate and how to incorporate it into your lifestyle, it might be time to take your diet journey that bit further. Check out our next post, Mastering The Basics: Healthy Eating For Beginners, where we uncover how small portions, mindful choices, and bright flavours can revolutionise your well-being. Trust me, you won’t want to miss it! For more tips on healthy eating, visit www.dietsuk.co.uk.

I hope this guide has inspired you to prioritise fibre on your plate. If you have any questions or tips, feel free to share them! Your journey to better health starts with simple steps.