14/05/2025
There are two main types of fibre:
1. Soluble fibre โ dissolves in water to form a gel-like substance. It can help lower blood cholesterol and glucose levels. Found in oats, apples, citrus fruits, carrots, and beans.
2. Insoluble fibre โ does not dissolve in water. It helps add bulk to stool and supports regular bowel movements. Found in whole grains, nuts, beans, and vegetables like cauliflower and potatoes
A lack of fibre in the body can lead to several health problems. Here are the main disadvantages of not getting enough fibre:
1. Constipation
Fibre helps add bulk to stool and keeps it soft. Without it, bowel movements can become hard and infrequent.
2. Digestive issues
Low fibre intake can increase the risk of conditions like hemorrhoids, diverticulitis, and irritable bowel syndrome (IBS).
3. Weight gain
Fibre helps you feel full for longer. Without it, you're more likely to overeat and gain weight.
4. High cholesterol
Soluble fibre helps reduce "bad" LDL cholesterol. Without it, cholesterol levels may rise, increasing heart disease risk.
5. Increased blood sugar levels
Fibre slows the absorption of sugar. A low-fibre diet can cause blood sugar spikes and raise the risk of type 2 diabetes.
6. Higher risk of heart disease
Low fibre intake is associated with a greater risk of cardiovascular problems due to effects on cholesterol, weight, and blood pressure.
7. Poor gut health
Fibre feeds healthy gut bacteria. Without it, the balance of gut microbes may be disrupted, affecting immunity and digestion.
