FREE SHIPPING ON ALL ORDERS | AFTERPAY AVAILABLE

The Importance of Dietary Fibre

WHAT IS THE RECOMMENDED DIETARY INTAKE (RDI) OF DIETARY FIBRE?

It is well documented that the majority of adults and kids consuming a typical animal-focused Western diet do not get the recommended dietary intake of fibre (25-35g), whereas a varied plant-focused diet guarantees you will be hitting your RDI of Dietary Fibre.

THE BENEFITS OF REACHING THE RDI OF DIETARY FIBRE

Anderson JW et al summarises the importance of making sure we get adequate fibre in our diets:

“Dietary fibre intake provides many health benefits. However, average fibre intakes for US children and adults are less than half of the recommended levels. Individuals with high intakes of dietary fibre appear to be at significantly lower risk for developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Increasing fibre intake lowers blood pressure and serum cholesterol levels. Increased intake of soluble fibre improves glycemia and insulin sensitivity in non-diabetic and diabetic individuals. Fibre supplementation in obese individuals significantly enhances weight loss. Increased fibre intake benefits a number of gastrointestinal disorders including the following: gastroesophageal reflux disease, duodenal ulcer, diverticulitis, constipation, and hemorrhoids. Prebiotic fibres appear to enhance immune function. Dietary fibre intake provides similar benefits for children as for adults (1).”

Fibre is so important for the body and has been shown in many studies to:

  • Reduce cardiovascular disease: One study specifically found an additional 10g of fibre per day reduced coronary disease by 14% and coronary death by 27% (2).
  • Reduces the risk of Type 2 diabetes: By delaying the absorption of fat and carbs from the small intestine thus affecting insulin levels (3).
  • Reduces weight and obesity.
  • Keeps your regular: assisting to prevent constipation. Keep in mind that adequate fibre intake is just one of the many benefits of switching to a plant-based diet.

WHAT COMMON PLANT FOODS CAN YOU GET YOUR FIBRE FROM?

Please see below a table I have created a to show the 30 common plant-based foods I eat regularly (that I would also recommend family and friends to consume too) and how much dietary fibre they contain in a typical serving. I have also attached the calories of each food source to get a better understanding of the total calories you are consuming per serve so you can easily balance this across your day according to your daily calorie intake.

30 COMMON PLANT-BASED FOODS:

*RDI based on 30g of Dietary Fibre per day **Calories includes so you can understand how to work a typical serve of these foods into your diet.

 

Featured Image Source: @emmanevision

References:

Also in Blog

What a gastroenterologist recommends to detox your gut after a holiday of indulgence
What a gastroenterologist recommends to detox your gut after a holiday of indulgence
Hello, 2020! And thank you 2019 for a year of memories! It’s been fun putting the finishing touches on the 2010s, celebrating the holidays and entering into a new decade with optimism and enthusiasm. But what if you’re someone who celebrated a little too hard, and are feeling the rundown of flogging your gut with [...]

Continue Reading

The Impact of Stress on our Health
The Impact of Stress on our Health
Jess Barber (B. Nutrition and dietetics) shares an important ⁣⁣message on the way stress interacts with the human body and how you can combat it  Individuals in the health and wellness space will jump at the opportunity to try a new diet if they think it will help their health issues. However, when a health [...]

Continue Reading

Gut Microbiota and weightloss
Gut Microbiota and weightloss
Dr Will Bulsiewicz. Eimele Expert Gastroenterologist When it comes to weight loss, everyone has that friend or family member. You know the one I’m talking about. They’ve tried it all — the latest diet, the top exercise trend, even forgoing the rules altogether. And nothing seems to happen. Heck, maybe that person is [...]

Continue Reading

x