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Dietary fibre

What is dietary fibre?

Dietary fibre is found chiefly in vegetable foods, such as wholemeal products, leguminous plants, vegetables, fruit, potatoes, nuts and seeds.
It is not digested and consequently provides very little energy (1 kcal/g). However it is among the essential nutrients because it plays a vital part in our health. In the first place, fibre provides easy motions and optimum bowel flora. What is more, it has a positive impact, directly or otherwise, on cholesterol quality, the heart and blood vessels, the blood sugar metabolism and weight.
 

Types

There are two types of fibre:

Soluble fibre, which is found in most kinds of fruit and vegetables such as oranges, figs, plums, leeks, onions, Brussels sprouts and broad beans. These products can have a rather ‘direct’ effect on the bowels.

Insoluble fibre, on the other hand, is typified by its high absorptive power. Wholemeal and bran products, peas and certain nuts and tropical fruit absorb a lot of water thereby ensuring a moist and hence soft stool.
 

Daily dietary fibre requirement

The RDI (Recommended Daily Intake) is 15 to 22g of dietary fibre per 1000 kcal per day.