Is Fibre Really a Vitamin?

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A vitamin is a substance obtained from plant or animal foods, it is essential for the normal function of the human body and its systems. While not considered a vitamin, it is fair to say that fibre fits the exact definition of a vitamin. Plant material that is high in fibre has been a main constituent of our diet throughout history. All the paleo’s out there would say “what about people such as Eskimos who live on very low-fibre diets and seem to function fine?” there are a few populations that have evolved in lower fibre environments.

There are two main types of fibre: soluble and insoluble.

Soluble fibre

Found in many kinds of food including beans, apples, oats and bran. This type of fibre can help lower blood cholesterol and glucose levels and has a beneficial effect on a person’s diet and metabolism.

Insoluble fibre

Is also important and healthful, primarily for the function of the digestive system. Excellent dietary sources of insoluble fibre include whole-grain products, fruits and vegetables.

Supplements can be helpful additions for people who aren’t getting enough fibre in their regular diets.

 

How much fibre do I need?

According to the various nutritional institutions, the daily recommendations for adults up to age 50 are 25-30g for women and 35-40g for men. For adults aged 51 and older, the daily recommendations are 20-25g for women and 30g for men. Unfortunately, most Australians and New Zealanders consume only a fraction of that.

The best way to get fibre is from a diet rich in whole-grain products, raw or cooked fruits and vegetables, and dried beans and peas. Processed foods, such as fruit juice, white bread and pasta and non-whole-grain cereals, are lower in fibre because of the refining process.

 

What are the best sources of fibre?

Starting the day with a high-fibre cereal - one that has 5g or more per serving - plus moderate fruit and vegetable intake throughout the day allows you to achieve your fibre target.

Adding too much fibre too quickly can cause bloating, cramping and intestinal gas, so increase the fibre in your diet gradually over a period of a few weeks. This allows the natural bacteria in your digestive system to adjust to the change. Also, drink plenty of water. Fibre works best when it absorbs water.

 

Six great things about fibre

1. Soluble fibre in the diet will lower cholesterol
Oats are especially good for this but apples, bananas, citrus fruit, carrots, broccoli and products made with beans, lentils and peas all have this beneficial effect. Lowering cholesterol by 1% can decrease risk of cardiovascular disease by 2%.

2. Adequate fibre intake can improve glucose tolerance
People who consume higher levels of fibre have slower absorption rates of glucose and related sugars, the body takes a longer time to process glucose and does not require the same fast and high peaking insulin response.

3. Fibre is helpful for constipation
Most people find that fibre improves bowel regularity. Prunes are famous for this but many other sources of fibre are healthful, especially when taken with the appropriate amount of water.

4. Fibre also improves problems you may have with diarrhea
That’s because an adequate amount of fibre helps stools to form. So, it’s Paradox, the same fibre can treat both constipation and diarrhea.

5. Fibre is always in good company
Fibre is often found in foods that contain antioxidants, great vitamins and other substances that help maintain good health. Diets rich in these substances are associated with good long-term health outcomes.

6. Fibre helps you control your weight
A fibre intake of 30 to 40g per day will generally block the absorption of about 100 calories per day. So simply by increasing your fibre intake you could easily lose weight without any other changes in your diet.