6 reasons to eat more fibre

It's probably no secret that we think fibre is one of the best things in the world. Fibres are an essential part of a healthy diet, and most of us don't actually get enough of it on a daily basis. But why are fibres so good for us? Let's find out!

Here are 6 reasons why you should up your consumption of fibre:

1. Stable blood sugar

Soluble fibres, such as beta-glucans from oats and barley, can help regulate blood sugar levels. They do so by creating a viscous gel-like barrier near the intestinal cells. This slows the absorption of sugar into the bloodstream and reduces the blood sugar response after a meal. This is especially important for people with diabetes.

2. Cardiovascular health

Soluble fibres, such as beta-glucans, can help lower blood cholesterol levels, and a higher intake of fibre is linked to a reduced risk of cardiovascular disease. Whole grain oats are the best source of beta-glucans because oat bran, the outer parts of the oat kernel, are particularly rich in these fibres.

3. Prebiotic properties in the gut

Fibre is food for your gut bacteria, and consuming fiber helps create a diverse and balanced gut microbiota. When bacteria break down fibres it produces, among other things, butyric acid, which helps strengthen the intestinal barrier. That prevents harmful bacteria and toxins from leaking into the bloodstream, which is what happens when you get a so-called "leaky gut." A healthy intestinal barrier is crucial for preventing inflammation and maintaining overall health.

4. Improved digestion

Fibre helps keep your digestive system moving and prevents constipation. Fibre helps increase bulk and optimizes nutrient absorption in the gut, while also reducing transit time through the gastrointestinal tract. Having a good flow through your intestines is beneficial, which is why it's a good idea to keep track of how often you go for your number two (hint: it's more often than you think!)

5. Weight management

Fibre-rich foods provide an increased feeling of fullness compared to foods that are low in fibre. This can be helpful for losing weight as well as for maintaining a healthy weight. Fibre helps delay stomach emptying, which leads to increased satiety and nutrient absorption in the small intestine.

6. Reduces the risk of certain diseases

According to the Nordic Nutrition Recommendations (NNR 2023), an increased intake of dietary fibre is associated with lower total mortality and reduced risk of cardiovascular disease, colorectal cancer, stroke, and type 2 diabetes. The strongest association appears to be between fibre intake and total mortality risk, cardiovascular disease, and colorectal cancer.

How much fibre do we actually need?

The most comprehensive review that underpins the NNR report, published in the Lancet in 2019, states that the reduced risk of disease is greatest at an intake of between 25-29 g of fibre per day for adults. But having an even higher fibre intake doesn't seem to be a bad thing, but actually provide even more benefits.

Source: NNR 2023 , Carbohydrate quality and human health: a series of systematic reviews and meta-analyses , Health benefits of dietary fibers