DIETARY fibre, also called roughage, can be defined as the structural portion of a plant, and thus can be found in fruits, vegetables, legumes, beans, nuts, seeds and whole grains.
A significant characteristic is that it cannot be completely broken down by our digestive enzymes, yet it plays an important role in digestive health.
There are a variety of dietary fibres with different solubility, viscosity and fermentability. Generally, dietary fibres are grouped into soluble and insoluble fibre, both of which contribute to our digestive health in different ways.
Most diets consist of a combination of soluble and insoluble fibre (up to 75 per cent from insoluble fibre and 25 per cent from soluble fibre).
Soluble fibre dissolves in water. When it comes in contact with liquid, it will thicken and swell up, thus helping to make you feel full. It also helps in slowing down the absorption of sugar into blood and may be beneficial for weight loss.
Some soluble fibres, such as inulin, also function as prebiotics that encourage the growth of good bacteria (probiotics) in the digestive tract.
Examples of soluble fibre are pectin, inulin, alginates and raffinose, which can be found in oats, legumes, apples, bananas, oranges, carrots, potatoes, barley and beans.
Insoluble fibre doesn't dissolve in water. Instead, this type of fibre absorbs water in the lower gut tract, making it more bulky. It helps to speed up the passage of waste through the colon, facilitating regular bowel movement.
Insoluble fibre can also help to alleviate constipation. Examples of insoluble fibre include beta-glucans, lignin, xanthan gum, resistant starch and cellulose, which can be found in whole grains, cereals, rolled oats, brown rice and most vegetables.
Many studies have shown that sufficient dietary fibre intake is essential and beneficial to overall health, and particularly for digestive health.
Consumption of dietary fibre increases the volume of food without increasing the calorie content to the same degree as digestible carbohydrates. This helps to promote satiety, reduce appetite, control food intake and manage weight.
Consumption of fibre has also been found to help in reducing sugar and cholesterol levels in blood, among the risk factors for non-communicable diseases (NCDs).
Consequently, this reduces the risk of NCDs such as heart disease, type 2 diabetes, stroke, hypertension and colorectal cancer, leading to a decrease in cardiovascular-related mortality and a better quality of life.
The National Health and Morbidity Survey (NHMS) 2019 found that 95 per cent of Malaysian adults do not consume sufficient vegetables and fruits based on the recommended five servings a day.
If you've realised that your dietary fibre intake is lacking, what can you do to increase it?
Don't worry about choosing a specific type of dietary fibre or fibre-rich food.
All dietary fibres are good for you. Most foods actually contain both soluble and insoluble fibres, and you can get your dietary fibre from a variety of food sources.
Start first by aiming to have at least two servings of fruits and three servings of vegetables every day. An easy way to accomplish this is by having a serving of veggies during your main meals (breakfast, lunch, dinner) and a serving of fruits as your snack (morning, afternoon).
Next, choose wholegrains (such as brown rice, millet, buckwheat, oats, barley, quinoa) over refined grains (such as white bread, white rice) as the former have higher dietary fibre compared with the latter.
Instead of white bread, white rice or plain pasta, pick wholegrain bread, brown rice and wholegrain pasta. Look for products with the claim of "high in fibre" on the nutrition label.
You can also begin by mixing white rice and brown rice for dinner or by having oatmeal for breakfast.
Another option is to have more legumes, beans, nuts and seeds in your diet. Apart from increasing dietary fibre intake, these foods can also be an alternative source of proteins. Add your favourite beans or nuts to soups, stews, chilli or salads to boost nutrition, texture and flavour. They're good as snacks too when eaten plain.
Ideally the best way to get fibre is through natural sources, such as fruits, vegetables and whole grains, because they also provide important vitamins, minerals, and phytonutrients needed by your body for optimal health.
However, if for some reasons, you have trouble meeting your dietary fibre intake, taking fibre supplements is an option to ensure this important nutrient remains part of your daily intake. It's good to consult a nutritionist/dietitian on your daily nutritional needs, such as fibre intake.
*The writer is a nutritionist and member of the Nutrition Society of Malaysia.
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