• An Introduction to Fibre

Fibre is the part of plants taken as foods that cannot be digested by the human body. Rather than being absorbed by our bodies it's passed through the digestive system.

Whilst fibre keeps the digestive system health it also helps stabilise glucose and cholesterol levels.

There are two main types of fibre; soluble and insoluble.

Soluble fibre

Soluble fibre dissolves in water and turns into a type of gel, slowing the digestion process and nutrition absorption. Consuming foods high in soluble fibre are beneficial to those wanting to improve their cholesterol and blood sugar levels.

Common sources of soluble fibre

Oats, barley, nuts, seeds, legumes, citrus fruits, potatoes, brussel sprouts

Insoluble fibre

Insoluble fibre does not dissolve in water and moves through your digestive system quickly and mainly intact, helping relieve constipation.

Common sources of insoluble fibre

Wheat, corn, couscous, brown rice, whole-grain cereal, whole-grain bread, nuts, seeds

How much fibre do I need?

The average Australian consumes under 20 grams of fibre per day, more than 10 below the recommended daily fibre intake (recommended by The National Health and Media Research Council).

It's important to remember that it is possible to consume too much fibre and it's not advisable to rapidly increase your daily fibre intake as it can lead to abdominal pain, cramps, bloating or constipation. Add a few grams each week until you reach your desired amount to allow your stomach to adapt and remember to also increase how much water you drink.

High fibre foods

An article about fibre wouldn't be complete without a list! Here's one that lists foods and their level of fibre per 100 grams (according to calorieking.com.au).

Oats, raw

9.50g fibre per 100g

Artichoke, Globe or French, raw

8.10g fibre per 100g

Dried Prune

7.80g fibre per 100g

Kidney Beans, Red, drained

6.50g fibre per 100g

Peanuts, dry roasted, no salt

6.20g fibre per 100g

Blackberries, raw, edible portion

6.10g fibre per 100g

Raspberries, raw, edible portion

6.10g fibre per 100g

Sweetcorn, kernels, raw

5.60g fibre per 100g

Pear, Green types, raw, edible portion

4.30g fibre per 100g

Lentils, boiled

3.70g fibre per 100g

Broccoli, raw

3.60g fibre per 100g

Barley, boiled

3.50g fibre per 100g

Avocado, raw, edible portion

2.80g fibre per 100g

Banana, raw, edible portion

2.70g fibre per 100g

Strawberries, raw, edible portion

2.50g fibre per 100g

Apple w. skin, edible portion

2.40g fibre per 100g

Peach, raw, edible portion

2.30g fibre per 100g

Blueberries, raw, edible portion

1.80g fibre per 100g

Boring disclaimer warning

This article was written by a Muscle Mayhem staff member. The information on this site is provided in good faith. Consult with your doctor before starting any exercise program. All opinions expressed on this site are our own. Always seek professional advice before engaging in any physical activity or diet.