Fibre – the hidden weapon for health

DID you know that fibre is the original ‘superfood’? Amazingly, Hippocrates – the ‘father of medicine’ – first recommended eating whole wheat to keep bowels healthy almost 2,500 years ago.

But the benefits of fibre extend way beyond keeping you regular.

WHAT IS FIBRE?

THERE are two main kinds of fibre. One is ‘insoluble’ and is found in bran, cereals, wholegrain and wholemeal foods like brown bread, wholemeal pasta and bran flakes, as well as vegetables and whole fruit. Insoluble fibre absorbs up to 15 times its own weight in water, helps to prevent constipation and helps to keep you feeling fuller for longer, so can aid in weight loss.

‘Soluble’ fibre is found in oats, rye, lentils, beans and many vegetables. It acts like a gel, which also helps you to feel full for longer. It helps control your blood sugar, smoothing out rapid rises and dips, and lowers cholesterol.

HOW MUCH, HOW OFTEN

WE SHOULD eat 25g of fibre every day, yet the average intake in the UK is only half of that. Almost nine out of 10 women, and seven out of 10 men don’t get enough fibre.

Starting the day with a highfibre breakfast can help in all sorts of ways. You’re less likely to get a dip in blood sugar and energy levels mid-morning. You’re also less likely to feel hungry before lunch and give in to sugary, high-fat snacks. Eating a fibre-rich breakfast can also improve your concentration levels.

FASCINATING FIBRE FACTS

EATING a high-fibre diet could cut your risk of developing type 2 diabetes by up to a third.

For every 10g of fibre you eat every day, your risk of heart disease drops by 14%.

Eating 25g of fibre a day could cut your risk of bowel cancer by 40%, while a fibre-rich diet helps reduce the risk of constipation, bowel cancer and haemorrhoids.

GETTING MORE FIBRE

READ your food labels! Look for the amount of fibre in every 100g (usually on the back of the packet): a food with more than 6g of fibre in every 100g is a high-fibre food and a food with at least 3g of fibre in every 100g is a reasonable source of fibre.

GP Dr Sarah Jarvis MBE is the Clinical Director at health website www.patient.info