Fiber is an essential nutrient that is necessary for good health. It plays a crucial role in maintaining a healthy digestive system, regulating blood sugar levels, and reducing the risk of certain chronic diseases. Here are some reasons why fibre is important and the best sources to get it from:
Why is fibre important?
Promotes digestive health
Fiber plays a key role in promoting digestive health by adding bulk to your stool and helping it pass through your digestive system. This can help prevent constipation, haemorrhoids, and other digestive issues.
Regulates blood sugar levels
Fiber can help regulate blood sugar levels by slowing down the absorption of sugar in the bloodstream. This can help prevent blood sugar spikes and crashes, which can lead to insulin resistance and type 2 diabetes.
Reduces the risk of chronic diseases
Fiber has been shown to reduce the risk of chronic diseases such as heart disease, stroke, and certain types of cancer. This may be due to its ability to lower cholesterol levels, reduce inflammation, and promote a healthy gut microbiome.
Best sources of fibre
Fruits and vegetables
Fruits and vegetables are excellent sources of fibre. They are also rich in vitamins, minerals, and antioxidants that are essential for good health. Some of the best high fibre fruits and vegetables include broccoli, Brussels sprouts, berries, apples, pears, and bananas.
Whole grains
Whole grains such as brown rice, quinoa, oats, and whole wheat bread are also excellent sources of fiber. They are also rich in other important nutrients such as B vitamins, iron, and magnesium.
Legumes
Legumes such as beans, lentils, and chickpeas are rich in both soluble and insoluble fiber. They are also a good source of protein, making them an excellent choice for vegetarians and vegans.
Nuts and seeds
Nuts and seeds are a great source of fiber and healthy fats. They are also rich in other important nutrients such as vitamin E, magnesium, and zinc. Some of the best high fibre nuts and seeds include almonds, chia seeds, flaxseeds, and pumpkin seeds.
Fibre is an essential nutrient that plays a crucial role in maintaining good health. Eating a diet rich in fiber can help promote digestive health, regulate blood sugar levels, and reduce the risk of chronic diseases. Try to include a variety of high fibre foods in your diet, such as fruits and vegetables, whole grains, legumes, and nuts and seeds, to ensure you're getting enough fibre in your diet.