Macronutrient
Fibre
Fibre is the part of plant foods the body cannot digest. It keeps the bowels healthy, helps prevent constipation, and is linked to a lower risk of heart disease and some cancers.
What it is
Fibre is a type of carbohydrate found in plant foods that passes through the gut largely undigested.
What it does
It adds bulk to keep bowel movements regular, feeds helpful gut bacteria, helps control blood sugar and cholesterol, and is linked to lower risks of heart disease and bowel cancer.
Good sources
Wholegrains, wholemeal bread, oats, beans and pulses, fruit, vegetables, nuts and seeds.
Deficiency and who is at risk
Most people in the UK eat less fibre than recommended, contributing to constipation and missing its wider health benefits. Increasing fibre gradually, with plenty of fluids, helps.
Balance
Can you have too much?
Increasing fibre too quickly can cause bloating and wind; building up gradually and drinking enough fluid helps the gut adjust.
Education and reference only. This is general nutrition information, not personal advice, and does not give doses. Ask a pharmacist, GP or registered dietitian before starting supplements, especially with a health condition or in pregnancy.
Answers
Fibre: frequently asked questions
How can I eat more fibre?
Choose wholegrain versions of bread, rice and pasta, add beans and pulses to meals, eat fruit and vegetables with skins where possible, and snack on nuts — increasing gradually with plenty of fluids.
Related
More on macronutrients and nutrition
Sources
Where this is drawn from
- NHS — Vitamins and minerals
- British Dietetic Association (BDA)
- UK Scientific Advisory Committee on Nutrition (SACN)
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