We hear a great deal about the benefits of eating more fibre. What is fibre? And is it good for us?

Dietary fibre, or roughage, is the indigestible portion of food made from plants. The human body cannot break fibre down into smaller molecules that the gut can absorb so fibre passes through the body undigested.

Why should you eat something you cannot even digest? You guessed it — fibre is good for your health!

Children and adults need at least 20 to 30 grams of fibre each day for good health. Yet, many people get much less than that with their diet. Whole fruits and vegetables, whole grains, beans, legumes and nuts are great sources of fibre.

There are two forms of fibre: soluble and insoluble.

Soluble fibre dissolves in water and turns to gel during digestion. This process slows bowel transit by making bowel contents less watery. Soluble fibre is present in oat bran, barley, nuts, seeds, beans, lentils, peas, as well as some fruits and vegetables. Insoluble fibre is present in foods such as wheat bran, vegetables and whole grains. It speeds up the passage of foods through the stomach and intestines by adding bulk to stool.

Here are some health benefits of fibre:

• Fibre normalises bowel movements. Dietary fibre increases the weight and volume of your stool, as well as softens it. Bulky stool is easier to pass, which lowers chances of constipation. Yet, fibre may help solidify loose or watery stool because it absorbs water and adds bulk.

• Roughage helps maintain bowel health. A high-fibre diet may lower your risk of developing haemorrhoids and small pouches in your colon, called diverticula, which could get inflamed and cause pain.

• Roughage also lowers cholesterol. Soluble fibre found in beans, oats, flaxseed and oat bran may help lower low-density lipoprotein, or “bad cholesterol” levels. Studies also have shown that high-fibre foods may also reduce blood pressure and inflammation. These effects can help prevent heart disease.

• Fibre helps control blood sugar levels. In people with diabetes, fibre, especially soluble fibre, can slow the absorption of sugar and help lower blood sugar levels. A healthy diet with enough insoluble fibre could also lessen the risk of developing type two diabetes.

• Dietary fibre helps in weight management. High-fibre foods are more filling than low-fibre foods, so one is likely to eat less and stay satisfied longer. Foods high in roughage also usually contain fewer calories in the same portion size.

As with everything, there are some caveats with fibre. Eating a large amount of roughage in a short period of time can cause gas, bloating, and belly cramps. This often stops once the natural bacteria in the intestines adjust to the increase in fibre. Adding roughage to the diet over time can help reduce gas or diarrhoea.

Too much fibre may hold back the absorption of minerals such as iron, zinc, magnesium, and calcium. Usually, this is not a big deal because high-fibre foods tend to be rich in minerals.

It helps to add fibre over a period of a few weeks to avoid discomfort.

Water helps fibre pass through the digestive system, so drink plenty of fluids.

Some tips for increasing fibre intake:

1. Eat whole fruits instead of drinking fruit juices. Do not peel fruits because the skins contain a lot of roughage.

2. Replace white rice, bread, potatoes and pasta with brown rice and whole grain products.

3. Pick breakfast cereals that have a whole grain as their first ingredient.

4. Snack on raw vegetables and nuts instead of chips, crackers, or candy.

5. Eat beans or legumes instead of meat two to three times per week.

6. Fibre-rich foods offer health benefits when eaten raw or cooked.

Some people may need a fibre supplement if dietary changes are not enough. Check with your doctor before taking fibre supplements.

Mike Serebrennik is a physician by training and now a full-time entrepreneur, investor and writer. He is also a director of product development and sourcing at Lighthouse Medical Supplies, Ltd, a local company dedicated to helping patients and healthcare providers lower the cost and increase the quality of care