Fibre, fibre, fibre. It gets a good wrap – most of us know that it’s critical to good gut health. But scratch the surface, dive a little deeper. Are you up to date on your fibre facts? Do you know the best types of fibre to include in your diet, and the different sources of fibre?

Types of Fibre

Yes, we all know that fibre is good for our gut health – but there’s a lot more to the story than that.

Dietary fibre can be classified in a number of ways; whether the fibre is soluble or insoluble and whether it has prebiotic effects for example. The various types of fibres each have different effects so eating a combination of fibres can provide a range of benefits.

  • Soluble Fibre: slows down digestion, so that food takes longer to pass through the stomach and intestine; and also assists to reduce blood cholesterol levels. Found in BARLEYmax®™, oats, beans, lentils, nuts, seeds and some fruits and vegetables.
  • Insoluble Fibre: has the greatest influence on the large bowel – absorbs water and helps to increase frequency and bulk. Found in BARLEYmax®™, wholegrain breads and cereals.
  • Prebiotics: prebiotic fibreacts as a food source for the good bacteria in the gut, to support a healthy gut flora. Prebiotics are not broken down by the body until they reach the large intestine – truly promoting good gut health through the whole length of the digestive system. If this wasn’t impressive enough, when the good bacteria of the gut are dominant, it creates an environment that protects the bowel walls and also supports a healthy immune response. Most researchers agree that good health is associated with a diversity of the gut bacteria and it seems reasonable therefore to think that it’s good to eat a range of different prebiotics to help support a range of different gut bacteria. BARLEYmax®™ contains at least four different prebiotics including resistant starch.

Benefits of Fibre

There are many health benefits that arise from the adequate consumption of fibre. While most of us could name at least one benefit of fibre, there is a whole range of impressive ways that eating the right amount – and the right combination of fibre – can make a big difference to your health.

Soluble fiber helps you feel fuller for longer slowing down the rate at which food passes through your digestive system. On the other hand, insoluble fibre absorbs water, creating bulk within the digestive system. This bulk can facilitate a feeling of fullness in your stomach.

A diet rich in fibre is a key contributor to maintaining bowel heath – in fact, studies have proven that eating a fibre-rich diet that includes wholegrains such as BARLEYmax®™ can reduce your risk of colon cancer by up to 40%.

Resistant starch also plays a big role in maintaining the health of your digestive system, acting as a food source for the good bacteria in your gut. Feeding your gut a decent dose of resistant starch encourages a healthy, flourishing ecosystem to develop and grow, maintaining your gut health – but more importantly, playing a role in your overall health and wellbeing.

A diet rich in fibre, and particularly soluble fibre, can help to lower ‘bad’ or LDL cholesterol levels in the body. This soluble fibre essentially helps bind LDL cholesterol together – and escort it out of your body – so that it can’t be reabsorbed by your bloodstream. That’s a pretty impressive health benefit that you can reap just by making sure you’re eating enough fibre per day.

So, what’s the magic number?

The total amount of fibre recommended to be consumed each day varies with factors including age and gender. However, as a general guide, the The National Nutrition Council of Finland suggests that the minimum daily required fibre intake is 25-30 g  for adults – in order to maintain digestive health. Put simply, enjoying grain foods 3-4 times a day and choosing wholegrain options wherever you can will put you in good stead for overall health and wellbeing.


Source: The Healthy Grain