1. Soluble and insoluble fibre are the cleaners of the digestive system.

What are soluble fibre?

Think of soluble fibre like a sponge. It absorbs water into the intestines, forms a gel, slows down digestion, and glucose spikes. It keeps you full for longer.

If you are a diabetic or a prediabetic, foods with soluble fibre are your friends. (as they control blood sugar spikes). Speaking with indianexpress.com, Dr G Sushma – Consultant – Clinical Dietician, CARE Hospitals, Banjara Hills, Hyderabad added, “Soluble fibers dissolve in water and form a gel-like substance in the digestive tract. They can help lower cholesterol levels, regulate blood sugar levels, and promote a feeling of fullness”

She added, “High-fibre foods are often more filling and can help control appetite and promote healthy weight management”.

• Get your soluble fibre from:
  oats, beans, lentils, nuts, seeds, some fruits and veggies. (citrus, berries, apple, carrots).

2. What is insoluble fibre?

Insoluble fibre is present in all the fibrous parts of vegetables, fruits, and grains. It does not dissolve in water. It speeds up the passage of food through the intestine.

• Get your insoluble fibre from:
  wheat bran, bhindi, spinach, and all the plant-based foods with skins, leaves, etc.

Many foods have both soluble and insoluble fibre in them.

“Fruits like kiwi and vegetables like sweet potatoes and avocados contain a combination of both types of fibre,” added Dr Sushma.

3. Fibre is a type of carbohydrate that the body cannot digest. Insoluble and soluble fibre are handled differently.

Insoluble fibre leaves the body unchanged, adding bulk to stools and preventing constipation.

Soluble fibre becomes a gel in the intestines and becomes food for gut bacteria in the large intestine that breaks it down and ferments it.

If you are a diabetic or a prediabetic, foods with soluble fibre are your friends. (Pic source: Freepik)

4. Fibre can be natural or manufactured (functional).

Some of the naturally occurring fibre in plant-based foods are cellulose and hemicellulose, beta-glucans, guargum, lignins, pectins, and resistant starch.

Some of the manufactured functional fibre are psyllium (isabgol) and inulin.

5. All prebiotics are fibre but all fibre is not prebiotic.

Prebiotic serve as food for beneficial bacteria in the gut. These bacteria play a crucial role in maintaining gut health and supporting the immune system.

“It’s important to note that while all prebiotic fibre are fibre, not all fibre are prebiotic. Prebiotic fibre specifically refer to those types of fibre that can be fermented by beneficial gut bacteria, promoting their growth and activity. Examples of prebiotic fibre include inulin, fructooligosaccharides (FOS), and resistant starch,” shared Dr Sushma.

6. Fibre needs water.

High-fibre food must be accompanied by good hydration. Water and water-rich foods and beverages, all count towards hydration. Water helps fibre move smoothly through the digestive system and prevents discomfort or constipation.

Water helps fibre move smoothly through the digestive system and prevents discomfort or constipation. (Pic source: Freepik)

“Fibre requires water to function effectively in the digestive system. Soluble fibre dissolves and forms a gel-like substance in the presence of water, which helps slow down digestion and the absorption of nutrients. Insoluble fibre, on the other hand, absorb water and increase the bulk of the stool, promoting regular bowel movements,” Dr Sushma explained.

7. Only plant-based foods have fibre.

Meat, egg, and dairy have no fibre. This is why it is important to eat low-carb vegetables like cauliflower, zucchini, egg plant, etc., when on a low or no-carb, high-protein-high fat diet.

However, Dr Sushma shared that fibre is not exclusive to vegetarian sources – though they are its primary source. “While plant-based foods, such as fruits, vegetables, whole grains, legumes, and nuts, are generally rich sources of fibre, some animal-based foods, such as certain types of seafood (e.g., shrimp) and poultry (e.g., skinless chicken breast), contain small amounts of fibre as well,” shared Dr Sushma.

8. Gut bacteria ferment the undigested fibre and produce short chain fatty-acids (Butyrates).

These are the fats that fuel the gut lining.

Butyrates are:

–anti-inflammatory
– boost immune system
– regulate blood sugar
– lower cholesterol and cancer risk

Things to keep in mind

Here are some important things to keep in mind regarding fibre as shared by Dr Sushma.

1. Increase fibre intake gradually: It is recommended to gradually increase your fibre intake to allow your digestive system to adjust. A sudden significant increase in intake may cause bloating, gas, or digestive discomfort.

2. Stay hydrated: Adequate water intake is important when consuming a high-fibre diet. Fibre absorbs water and helps keep the stool soft and easy to pass. Ensure you drink enough water throughout the day to support proper digestion.

3. Individual tolerance: Each person’s digestive system may respond differently to various types and amounts of fiber. Pay attention to your body’s response and adjust your fibre intake accordingly.

4. Seek variety: Consuming a variety of fibre-rich foods ensures you obtain a range of nutrients and types of fibre that are beneficial for overall health.

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