TYPES OF DIETARY FIBRE

Resistant starch

resists digestion in the small intestine, passing through to the large intestine, where it is used by the gut microbiome. Although resistant starch is an insoluble fibre, it is extensively fermented by the gut microbiome. It is available in starchy foods, often in small amounts, and its structure can change during food cooking and cooling.

PROPERTIES:

• Encourage the growth of beneficial bacteria

• Lower cholesterol, assisting with blood glucose control.

BEST SOURCES:

• Legumes, ie chickpeas

• Grains, such as rye, oats and barley

• Under-ripe bananas

• Cooked and cooled starchy foods, such as potatoes, sweet potatoes, rice, pasta and beans.

Insoluble fibres,

previously called roughage, account for about 70 per cent of most plant food fibre. They tend to be slowly and incompletely fermented by the gut, commonly increasing stool bulk. Some insoluble fibres are fermented, increasing beneficial bacteria.

PROPERTIES:

• Attract and retain water, increasing food volume; creating a sense of fullness to control appetite

• Assist in propelling food along the GI tract

• Increase stool bulk and aid in laxation.

BEST SOURCES:

• Chickpeas, lentils

• Wholegrain cereals, breads and pasta

• Nuts and seeds

• Fruit, such as unpeeled pears and apples

• Vegetables, ie green beans, spinach, cabbage.

Soluble fibres dissolve in water to form viscous gels that slow the passage of ingested food through the upper GI tract. Soluble fibres are also rapidly fermented in the large intestine, making them a good source of fuel for your gut bacteria.

PROPERTIES:

• Lower cholesterol

• Slow digestion, which helps control hunger and increases the body’s ability to absorb beneficial nutrients

• Support the growth and activity of good bacteria.

BEST SOURCES:

• Nuts, seeds and legumes

• Oats, barley and psyllium husk

• Fruit, ie apples, mango, pears, oranges, prunes

• Vegetables, ie Brussels sprouts, eggplant, broad beans, parsnips, onion.