Dietary fibre is a crucial component of a balanced diet. It supports digestion, prevents constipation, and promotes a healthy gut microbiome.
Regular fibre consumption increases stool volume, regulates bowel movements, and facilitates digestion. Since the body does not break down fibre, it absorbs water in the intestines, softens stool, and prevents both constipation and diarrhoea. Adequate fibre intake also lowers the risk of gastrointestinal conditions such as haemorrhoids, irritable bowel syndrome, and colon cancer.
Beyond digestion, fibre offers broader health benefits by fostering the growth of beneficial gut bacteria that produce short-chain fatty acids. These acids strengthen the intestinal barrier and reduce inflammation. Additionally, fibre plays a role in weight management and blood sugar control, helping to lower the risk of diabetes and cardiovascular disease.
The recommended daily fibre intake is 22–28 g for women and 28–34 g for men, yet most people fall short of these targets, potentially compromising their digestive health. To prevent side effects like bloating or cramping, experts advise gradually increasing fibre intake while ensuring adequate hydration.
Disclaimer: Medical research data reflects general trends and may not apply to every individual. Always consult a healthcare professional for personalized dietary advice.
