All articles tagged with #dietary fibre
A Nature Food commentary argues that dietary fibre, despite strong evidence of health benefits and reduced chronic-disease risk, should be classified as an essential nutrient, with established reference values to inform clinical guidance, policy, and public-health interventions.
The British Dietetic Association has released new guidelines emphasizing the importance of specific foods like kiwi fruit, proper hydration, and consistent meal patterns to naturally relieve constipation, highlighting the benefits of a balanced, fibre-rich diet and scientific evidence-backed strategies over laxatives.
A gastroenterologist emphasizes the importance of increasing fibre intake for better weight control, cholesterol, and gut health, highlighting that most people are fibre-deficient and recommending psyllium as an effective supplement for irritable bowel syndrome (IBS). He advises adding fibre gradually to avoid bloating and explains the different roles of soluble and insoluble fibre in managing diarrhea and constipation.
Dr. William Li, a nutrition expert, recommends kiwifruit as a 'superfruit' for its ability to improve gut health and brain function. He claims that consuming just one kiwi a day can enhance the gut microbiome overnight, promoting beneficial bacteria growth. Dr. Li emphasizes the importance of dietary fibre and polyphenols found in kiwifruit over supplements for overall health improvement. NHS guidelines also support a fibre-rich diet for better digestion and gut health.
Incorporating foods rich in soluble fibre, such as oats, into your diet can help lower 'bad' cholesterol levels, according to nutritionist Mays Al-Ali. Oats contain beta-glucans, a type of fibre that reduces low-density lipoprotein (LDL) cholesterol. A study in the Nutrients journal supports the role of dietary fibre in improving cholesterol profiles, especially when combined with statins. Government guidelines recommend 30 grams of fibre daily, but most people consume only about 20 grams.
Dietary fibre plays a crucial role in promoting gut health, overall health, and brain health through the gut-brain axis. It acts as a prebiotic nutrient, promoting the growth of beneficial gut microbes, aiding in digestion, and reducing inflammation. However, the Western diet is often low in fibre, and most people consume only half of the recommended daily intake. While dietary fibre offers numerous health benefits, not all types of fibre are beneficial, and overconsumption of fibre supplements can lead to adverse effects. Incorporating a well-balanced diet with sources of dietary fibre such as whole grains, fruits, vegetables, beans, and legumes is essential for maintaining optimal health.