Foods rich in fibre; experience

Which foods rich in fibre are beneficial to health?

Foods rich in fibre for digestion have long attracted many of us, and often enormous importance is given to it. Recent research shows that dietary fibre in the diet is not all-powerful, still has a role in health. Experts constantly encourage to consume more often foods high in fibre (fruits, fibrous vegetables, whole grains and healthy legumes), because it can prevent many unforeseen health problems. First of all, it lowers the level of bad cholesterol in the blood and prevents problems from constipation. However, the results of some studies do not support many of these claims. Fibre certainly is an important part of the diet, but it seems that its role is overstated.

Fibre food types

Simply put, the plant fibres are indigestible carbohydrates in food, and are usually divided into soluble and insoluble. Soluble fibres dissolve in water and are metabolised by "good bacteria in the gut". Useful way of fibres division is that they categorize those that are beneficial bacteria and the others. Simply, it should be remembered that there are several types of fibre, as well as the different types of fat. Some of them are healthy, while others are useless. Also, there is a lot of overlap between degradable and non-degradable plant fibre, and most foods contain either kind. RDA for women is 25 grams and 38 grams for men. Foods rich in fibre for digestion are therefore more than useful because they represent excellent protection. If you did not know, the number of bacteria that we "host" is ten times the total number of cells in the body. These micro-organisms living on our skin, in the mouth and nose, but most of them are in the intestines, especially in the colon. There are about 500 different types of bacteria that live in the intestines, and their total number is huge.

Bacteria in the intestines otherwise known as the "gut flora" is mutually beneficial for humans and bacteria. We provide habitat for bacteria and safe shelter, and they in turn take care of some things that the human body cannot do. Depending on the type, they can significantly affect the various aspects of health - weight, blood sugar control, as well as immune and brain function. Like other organisms, bacteria must be fed. They need energy to survive and to function. The problem is that most of carbohydrates, proteins and fat enters the bloodstream before it reaches the large intestine, and there is nothing left for the intestinal flora. Therefore, the fibre in the diet is very important. People do not have the enzymes to digest fibre, causing it to arrive to colon relatively unchanged. This is a reason why some foods rich in fibre are important for our health. They feed the good bacteria, which has a positive effect on health. They produce nutrients for the body, including short chain fatty acids - acetate, propionate and butyrate, which is the last and most important one. These fatty acids food cells of the colon prevent ulcerative colitis, irritable bowel syndrome (irritable colon) and Crohn's disease. However, when bacteria ferment fibre they produce gases. Therefore, high-fibre foods can cause uncomfortable bloating, but the problem eventually disappears when the body gets used to it. Conclusion: consuming adequate amounts of degradable fibre is very important for health, because it optimizes the performance of good bacteria in the intestines.
Foods high in fibre for better digestion

One of the main alleged benefits of high-fibre foods is to prevent constipation. It is claimed that dietary fibre in food aids in the absorption of water, increases the volume of stool and speeds up the movement of intestinal contents. Since almost every health worker thinks that eating fibre can help prevent constipation, you would think that it is the hard evidence. However, the results are quite clear. Some studies show that increased consumption of fibre can even cause constipation, while others say the opposite. In one study in which participated 63 people suffering from chronic constipation were given a diet with low amounts of fibre and it actually solved their perennial problem. Those who were taking high-fibre foods have not felt improvement. Also, studies have shown that biodegradable fibres act beneficial in case of constipation, while non-degradable do not have this effect. Therefore, the question is whether the food high in fibre are good for digestion. Maybe in some people it helps, but in others may worsen. Conclusion: evidence that fibre food helps in constipation are pretty bad, but studies do not mutually agree on that. It depends from person to person, as well as the type of fibre.


There is a myth that high-fibre foods can prevent the occurrence of colon cancer, the fourth leading cause of death from cancer in the world. Some initial studies have shown that fibre in the diet was associated with a lower risk of becoming ill, but extensive research has not confirmed it. However, although the fibre foods may be overestimated, it should be remembered that it is still very important for our health. Undoubtedly, high-fibre foods are healthier than those that do not contain it, or because it is mainly unprocessed foods, but also other nutrients remain preserved. The recommended daily dose is from 25 to 38 grams of fibre in fact, there is no evidence that smaller amounts can cause health problems. Therefore there is no need for excessive amounts of grains and legumes, although they certainly need to be eaten, especially fresh vegetables and seasonal fruit. So, the conclusion is that foods rich in plant fibre are overstated, but it is still more than an important part of the diet, especially because they are a food source for valuable good bacteria that support the entire intestinal flora.

Fibre foods:
Foods that are broken down in water (soluble fibre), are very useful for overall health and help eliminate harmful toxic substances, as well as in the fight overweight. Here and which are:
  • lens
  • barley
  • oats
  • apples
  • oranges
  • linseed
  • strawberries
  • pears
  • nuts
  • beans
  • cucumbers
  • carrots
  • blueberries
  • celery
  • psyllium
  • Insoluble fibre:
  • healthy cereals with whole grain
  • seeds
  • wheat bran
  • couscous
  • nuts
  • brown rice
  • onions
  • tomatoes
  • celery
  • broccoli
  • couscous
  • Green fibrous vegetables
  • raisins
  • legumes
  • grapes
  • cabbage
  • corn bran

A number of high-fibre foods on this list are located in both groups, which confirms that certain foods contain soluble and insoluble fibre, and this overlap is very common. What is even more intriguing about this story is the fact that fibre foods generally lower LDL cholesterol, but the effect is not too important. In reviewing 67 controlled studies it was found that two to ten grams of fibre a day reduces total cholesterol by 1.7 mg / dl, and bad cholesterol by 2.2 mg / dl. But it depends on the type, and some studies have shown that due to the increased consumption of fibre cholesterol was reduce. It is not known whether this has any significant effects in the long run by people who consume more foods rich in fibre, although many studies have shown that they have a lower risk of unforeseen heart disease.


Experts disagree in regard to this, there is a generally accepted claim that high-fibre foods for digestion helps quickly lose weight. Some vegetable fibres bind water in the intestines, which can slow the absorption of nutrients and increase the feeling of satiety. In fact, some studies show that increasing fibre in the diet can affect weight loss by automatically reducing caloric intake. However, this depends largely on the type of fibre. Some species do not affect the weight, while the other, degradable fibres can have a significant impact. Fibre can reduce sudden fluctuations in the level of blood sugar after a meal rich in carbohydrates. Foods rich in fibre have a much lower glycaemic index. This means that they cause slight fluctuations in the level of blood sugar after a meal containing carbohydrates. This is important information for those suffering from diabetes. However, if you already have problems with the regulation of blood sugar levels, it would be better to completely skip carbohydrates instead of fibre to minimize the damage.

If you liked this article, we recommend that you read also the texts: the best food for the brain, starchy foods that do not get you fat.