The role of fibre in the diet has become a focus of increasing attention. Although fibre is indigestible for us, it is an essential part of our diet because of its many health benefits. Fibre cannot be processed by the human digestive system, but it plays a vital role in keeping us healthy.
What is fibre? It is a group of carbohydrates that we cannot digest. Fibre molecules cannot be processed by the digestive system and pass through the body undigested.
Why has fibre become a central issue in our diets if we can't even digest it?
When I was a kid, my mum always told me that it was important for chickens to eat some pebbles, because it was good for their digestion.
That's how we can work with fibre, in a way. It is not processed by the body, but there is a long list of places where we can feel the positive effects of fibre.
A diet lacking in fibre can lead to many health problems:
1. **Digestive problems**: the most common consequence is constipation, as fibre helps bowel movements and bowel movements. A lack of fibre-rich foods can slow down the digestive process.
2. **Weight gain**: fibre foods are generally lower in calories, but they also make us feel fuller. A lack of fibre can make it easier to overeat, which can lead to weight gain.
3. **Increased risk of chronic diseases**: A diet rich in fibre reduces the risk of heart disease, type 2 diabetes and certain cancers such as colorectal cancer. A lack of fibre can increase the risk of these diseases.
4. **Intestinal flora imbalance**: fibre feeds the gut microbiome, which plays an important role in immune function and nutrient absorption. In the case of a fibre deficiency, the gut flora can become imbalanced, which can lead to further health problems.
Current research suggests that the minimum daily intake of fibre is between 10-50 g, depending on age and sex.
Most recommendations say that the amount of fibre should not be excessive, so there is no upper limit.
How can we count to get the right amount of fibre?
- One way is to measure exactly how much you've eaten at each meal, then add it up at the end of the day and make up for it if you're missing a few grams.
- The other option is to try to decide by feel how much we need:
o if we want to make an approximate calculation, 1-2 % of raw fruit, 4-5% of vegetables, 15-20% of cereals and pulses (this is a very average amount, but a sufficient control for a healthy individual in everyday life)
table, but I can't paste it - I'll share the original document with you.
This suggests that the daily amount of fibre is adequate, but we haven't yet discussed which of the many types of fibre we need, and how much? Does it even matter what fibre we eat? The answer is clearly yes.
Even if we don't want to get too involved in the composition of foods, we feel that it would be nice to have some kind of handle on what I can use to decide whether the quality and quantity of fibre I am consuming is adequate.
Again, we have two options (although I like to combine the two): one is not to try to find out what's on my plate, but to buy a supplement and then know exactly what I've put in my body.
The other option is to plan my meals consciously and try to eat as many different types of food as possible, preferably of good quality, so that my body can get what it needs.
We can say that we need fibre in our daily meals.
Fibre is a generic name for a wide range of compounds that, although necessary for the healthy functioning of our bodies, are not used like other nutrients, but are released from the body in an unchanged state after they have exerted their beneficial effects.
I think it's definitely proven that fibre plays such an important role in our lives that it's worth making a conscious plan to ensure that we get the right amount and quality of fibre.
Plan, count, eat and be healthy and happy!
