Fibre plays a major role in digestive health and also has an impact on the immune system, mental health and overall risk of diet related disease. 1
Fibre is an indigestible component of carbohydrate and is beneficial for human health as it allows for regular bowel movements. 1 Resistant starch is a component of fibre which also contributes to maintaining a healthy gut. 1
There are two main types of fibre:
- soluble fibre which slows down digestion in the stomach, helping you feel full. 1
- And insoluble fibre which also contributes to the body feeling full through keeping the bowel environment regular and healthy. 1
As fibre contributes to the body feeling fuller for longer, it can improve blood sugar and cholesterol levels leading to a reduced risk of diseases such as diabetes, heart disease and bowel cancer. 1
Fibre consumption is very important in people who suffer from irritable bowel syndrome (IBS). 2 Too little fibre can make constipation and abdominal pain worse in IBS sufferers and too much fibre intake can lead to increased gas production rapid breakdown or fermentation. 2
Therefore, it is important to find the right balance of fibre intake, not only in IBS suffers but for all people.
The following meals from Be Fit Food are excellent sources of fibre according to FSANZ as they contain 7 or more grams of dietary fibre per serve. 3
- Cauliflower Fried Rice & Chicken
- South American Chilli Bean & Vegetables
- Spicy Mexican Pulled Beef
- Vegan Bolognese
- Yellow Vegetable Curry
- Malaysian Spiced Pumpkin & Chickpea Soup
- Trio of Green Soup
- Baked Bean & Fetta Bowl
- Almond & Quinoa Protein Porridge
- Mixed Berry Protein Bircher
For more information regarding Fibre and IBS, please speak to one of our Dietitians at Be Fit Food by booking a free complimentary consultation through this link!
References
- Fibre. Nutrition Australia; 2014
- El-Salhy M, Ystad SO, Mazzawi T, Gundersen D. Dietary fiber in irritable bowel syndrome (Review) Int J Mol Med. 2017 Sep; 40(3): 607–613.
- Schedule 4 Nutrition, health and related claims. Food Standards Australia New Zealand; 2015
