Increasing dietary fibre and wholegrain intake is likely to reduce the risk of cardiovascular disease, type 2 diabetes, weight gain and obesity, and increase your overall mortality. This reduces the possibility of a surge of insulin – the hormone produced by the pancreas to stabilise blood glucose levels. If you have diabetes, eating a diet high in fibre slows glucose absorption from the small intestine into your blood. This helps to maintain lower blood sugar levels and prevent a rapid rise in blood insulin levels, which has been linked with obesity and an increased risk of diabetes. This extends the time a person feels full.įibre also delays the absorption of sugars from the intestines. Soluble fibre forms a gel that slows down the emptying of the stomach and the transit time of food through the digestive system. As a result, a person on a high-fibre diet can consume the same amount of food, but with fewer kilojoules (calories).įoods high in fibre are often bulky and, therefore, filling. High-fibre foods tend to have a lower energy density, which means they provide fewer kilojoules per gram of food. Dietary fibre and weight controlĪ high-fibre diet is protective against weight gain. It is thought that soluble fibre lowers blood cholesterol by binding bile acids (which are made from cholesterol to digest dietary fats) and then excreting them. This can make them dangerously narrow and lead to an increased risk of coronary heart disease (which includes angina and heart attack). When blood cholesterol levels are high, fatty streaks and plaques are deposited along the walls of arteries. There is good evidence that soluble fibre reduces blood cholesterol levels. reducing our risk of other conditions (such as heart disease and some cancers).stabilising glucose – which is important if you have diabetes.It also important for other body functions (such as: The digestive system is lined with muscles that massage food along the digestive tract – from the moment a mouthful is swallowed until the eventual waste is passed out of the bowel (a process called peristalsis).Īs dietary fibre is relatively indigestible, it adds bulk to our faeces (poo) and These fatty acids are also absorbed into the bloodstream and may play a role in lowering blood cholesterol levels. Bacteria in the large bowel ferment and change the resistant starch into short-chain fatty acids, which are important to bowel health and may protect against cancer. Resistant starch is also important for gut health. It can also be formed by cooking and manufacturing processes such as snap freezing. ![]() Resistant starch is the part of starchy food (approximately 10%) that resists normal digestion in the small intestine. Resistant starch, while not traditionally thought of as fibre, acts in a similar way.
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