All about Fibre

Interview with Nichola Whitehead, Registered Dietitian (BSc hons, PG Dip, MSc)

1. What’s the difference between soluble and insoluble fibre - and why should we care!

Fibre in the diet is extremely important! It is the un-digestible part of the food that we eat and is made up of two main types, soluble and insoluble.

Soluble fibre, found in fruits, oats, barley and beans, dissolves in the stomach to form a liquid/gel where as insoluble fibre, found in whole-grains, wholemeal flour and the edible skins of fruit and vegetables, doesn’t. We should take note of these different types of fibre as they can benefit us in different ways depending on our needs. A healthy person however should aim to have a mixture of the two.

2. Why, exactly, is fibre good for us – we all know it is – but what exactly does it do?

In essence, fibre helps keep our digestive systems and bowels working! Soluble fibre helps to soften stools (making it easier to go to the toilet!), lower cholesterol levels and promote healthy gut bacteria. Insoluble fibre increases stool bulk and transit time, and therefore prevents constipation.

 Higher fibre foods are also good for us they tend to have a lower ‘glycaemic index’ which means they release their energy more slowly and keep you feeling fuller for longer. There is also evidence to show that diets rich in fibre can reduce risk of certain cancers such as colorectal.

3. When people think high fibre, they think ‘cardboard’ – what are some of the surprising/tasty fibre providing foods people can incorporate into their diet?

There are lots of different ways of increasing your fibre intake; all you have to do is make some simple swaps or little additions to your diet such as:

- Ensuring your breakfast cereal is ‘wholegrain’ – the chocolate varieties can count too!

- Choosing wholemeal bread (or the 50:50 or best of both varieties) as well as wholemeal pasta/brown rice to accompany meals

- Adding a handful of dried fruit, nuts or seeds to breakfast cereals or yoghurts

- Adding pulses/lentils and extra vegetables (fresh, frozen or tinned) to soups, curries, stews and sauces

- Having cereal bars instead of biscuits as a mid-meal snack

4. What are the mistakes people make when going high fibre that lead to problems – and how can you rectify that?

In the UK it is recommended that we aim for 18g of fibre a day, but the average person currently only consumes around 14g. If you are looking to increase the amount of fibre in your diet you should always increase intake gradually, as well as increasing fluid intake at the same time. Fluid helps waste products to move through the digestive tract more easily and creates a softer stool, which makes it easier to pass. Going from no fibre to a lot of fibre could be a strain on your digestive system and cause discomfort.

5)      Also, if you have a problem like IBS and know fibre disagrees with you, what, if anything, can you do to get the benefits without the bloat?

Fibre can be both a friend and foe. If you have been diagnosed with IBS and feel bloated with higher fibre foods then you may want to look at the types of fibre in your diet. Soluble fibre (oats, fruit, and peeled vegetables) tends not to contribute to wind and bloating, where as insoluble fibre (whole-grains, fruit and vegetable skins) may increase it. You may therefore wish to start the day with a bowl of porridge for breakfast, a sandwich made with white bread at lunch, and fresh white pasta with meat/fish and vegetables in the evening.

If you have been diagnosed with IBS and want more advice then you can ask your GP for a referral to a registered dietitian.

Thank you to Nichola, for taking the time to provide this great feedback and information. It is much appreciated. I am sure you will find it benefical and informative. You can contact Nichola by Email: nicsnutrition@gmail.com and follow her on Twitter: @nicsnutrition. You can also keep up to date with her website.