How much fibre do I need?

We all know that fibre is an important part of our diet but how many of us are getting the recommended 25-38 grams daily?  Sadly, very few!

Fibre is an essential part of any diet plan and something many people in the west are not getting enough of.  With a lack of dietary fibre people may begin to feel constipated, lethargic and can be more prone to developing metabolic syndrome and its associated symptoms.  Without the right type of fibre the digestive system will suffer and the G.I tract can develop problems which could lead to other illnesses.  Most people could significantly increase their current fibre intake and still not reach the recommended targets of 25 grams (for women) and 38 grams (for men) each day. 

The World Health Organization (WHO) currently recommends consumption of foods containing at least 25 grams of total dietary fiber a day.  The WHO has identified dietary fibre as the only dietary ingredient with “Convincing Evidence” showing a protective effect against weight gain and obesity (WHO).’

Fibres are the non digestible part of plant cells and they move through the digestive system without being affected by the enzymes and secretions that break down other food substances.  Fibre absorbs water as it passes through the digestive system and sweeps other substances along with it which eases bowel movements. 

When a stool is well formed it will pass easily down into the descending colon and remain sufficiently hydrated so it can be passed easily.  It is held there until it is of sufficient volume to be released (Lipski pg. 53).  Without adequate fibre, stools will not pass through the colon easily and constipation can develop.  A sticky dehydrated stool can become impacted on the walls of the colon and cause more problems.  The walls of the digestive tract become clogged with waste and health problems can occur.  A high fibre diet may relieve these problems and ensure regular, healthy bowel movements.

So increase your intake of fibre today by adding more fresh fruit and vegetables to your day, your colon will thank you for it! :)

Josie