Dietary fibre, or roughage, is anything but a burden on the human body. It helps our intestines, promotes our health, and can easily be integrated into our daily diet, for example in the form of bread.

Food for the gut

The word roughage refers to the rough or coarse indigestible constituents (mainly indigestible carbohydrates) that occur naturally in fruits, vegetables, grains and legumes. Dietary fibre is an important “food” for our intestines and plays a significant role in overall health. Although it is resistant to digestive enzymes and cannot be metabolised by the body, it still plays a crucial role in health and well-being.

 

Fibre comes in many forms

Dietary fibre is classified into soluble and insoluble fibre, based on its solubility in water.  

• Soluble fibre: Dissolves in water and forms a gel-like substance. It is a welcome food for the bacteria in the large intestine, and is broken down into short-chain fatty acids. These nourish the intestinal mucous membrane and protect the intestine. Soluble fibre is found in foods like oats, chia seeds, potatoes, fruit and vegetables.
• Insoluble fibre: Does not dissolve in water and has a higher swelling capacity. This increases stool volume, promotes intestinal movement and ensures regular digestion. Sources include whole grains and cereal products, nuts and legumes.

 

Health benefits at a glance

The health benefits of dietary fibre are many and far reaching.

• Intestinal health: Sufficient fibre promotes digestion and intestinal motility and helps to prevent colon cancer. Around 70% of the immune system is located in the intestine, thus a healthy gut contributes significantly to general well-being and health.
• Regulated blood sugar: A diet rich in fibre leads to more stable blood sugar levels.
• Lower cholesterol levels: Fibre binds cholesterol in the intestines and therefore also lowers cholesterol levels. This, in turn, reduces the risk of cardiovascular disease.
• Weight management: A fibre-rich diet keeps you fuller for longer and reduces the feeling of hunger. In addition, foods rich in fibre are often lower in calories.

 

Enough fibre every day

Adults should consume 30 g of fibre per day. This corresponds to the current recommendations of many experts and nutrition societies (Germany/Austria, DGE/ÖGE reference values, NHS UK, the British Heart Foundation[JJ1] ). The actual daily intake in Austria is, however, significantly lower (between 16 g and 24 g, depending on the age group.

 

More is more: Tips for increasing fibre intake

• Choose almost exclusively whole grain products, such as whole grain bread and rolls, whole grain pasta, whole grain flour, brown rice, etc. Whole grain bread in particular is an easy and versatile source of fibre.
• “Five a day”: Make sure to eat two handfuls of fruit and at least three handfuls of vegetables every day. Don’t forget to eat the peel if possible, as it contains plenty of fibre.
•  Include pulses like beans and lentils in your diet as often as possible. These protein bombs are great in soups and stews, but can also be used to make delicious spreads.
• Eat high-fibre snacks like unsalted nuts and dried fruit every day. Tip: Treat yourself to a real fibre booster with wholegrain bread with nuts and seeds.
• NOTE: If you start incorporating more fibre into your diet from today, please do so gradually, and make sure to drink enough. This will support the effect of fibre and prevents bloating.

 

Mag. Susanne Dirisamer
Dietician & health scientist