The role of fibre goes beyond keeping our digestive tract in order. It can also help with weight loss or maintenance, control blood sugar, lower cholesterol levels, and reduce the risk of heart disease and diabetes.
Fibre is a type of carb that occurs in plant-based foods. Most carbs get broken down into glucose, but fibre remains intact while passing through the digestive system. Eating fibre keeps you full longer and regulates blood sugar levels by slowing down the rate at which digestible carbs is absorbed into the bloodstream.
Also, some types of fibre contain prebiotics that promote the growth of healthy gut bacteria, which is necessary for numerous bodily functions, such as maintaining our nervous system.
However, a lot of us aren’t hitting our daily recommended amount of fibre — 20 grams for day for women and 26 grams for men, according to healthhub.sg. About 80 per cent, or four in five Singaporeans experience constipation at some point in their lives. Brief periods of constipation are normal, but if you regularly have constipation, it’s time to add more fibre to your diet. And that starts with making smarter food choices. Here are some ways to incorporate more fibre into your diet.