Why is dietary fiber important for health?

Dietary fibre is important for health as it aids digestion, helps control blood sugar levels, and reduces cholesterol levels.

Dietary fibre, also known as roughage, is a type of carbohydrate that cannot be digested by our bodies. Unlike other carbohydrates, which are broken down into sugar molecules, fibre passes through the body undigested, helping to keep our digestive system clean and healthy. It eases bowel movements, and flushes cholesterol and harmful carcinogens out of the body.

Fibre is classified into two categories: soluble and insoluble. Soluble fibre dissolves in water to form a gel-like substance. It can help lower blood cholesterol and glucose levels. Soluble fibre is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium. On the other hand, insoluble fibre promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fibre.

Moreover, a high-fibre diet may help you reduce the risk of developing haemorrhoids and small pouches in your colon (diverticular disease). Some fibre is fermented in the colon. Researchers are looking at how this may play a role in preventing diseases of the colon.

In addition, fibre, particularly soluble fibre, can slow the absorption of sugar, which for people with diabetes, can help improve blood sugar levels. A diet that includes insoluble fibre has been associated with a reduced risk of developing type 2 diabetes.

Lastly, high-fibre foods tend to be more filling, so you're likely to eat less and stay satisfied longer, which can help manage your weight. High-fibre foods also tend to take longer to eat and to be less "energy dense," which means they have fewer calories for the same volume of food.