Types of fibre in our diets

There are two types of fibre that we require in our diets: insoluble and soluble.

Insoluble fibre is only partially digested, or not digested at all. It’s the kind of fibre that helps to keep our gut walls healthy and our digestive systems working optimally.

Soluble fibre on the other hand is digested and is linked to slowing down the entry of glucose into the bloodstream as well as binding some cholesterol.

Insoluble fibre can be found in whole grains, seeds, fruit and legumes, whereas soluble fibre can be found in foods such as fruit, vegetables, legumes, brown rice, barley, oats and oat bran.

Harvest Freekeh

How can you get both in your diet? Here are some tips:

  • Opt for whole grain breads, whole-wheat pastas, whole-wheat couscous
  • Add 1 Tbsp mixed seeds to either oats, muesli, smoothies, salads or grilled vegetables
  • Steam your veggies so that they remain crisp. The skins of butternut and sweet potato can be eaten, and contributes to your fibre intake
  • Beans  or lentils can be used to bulk up foods such as soups and stews, mince bakes, vegetables (heat them in a pan or microwave), salads (keep them cold), as a paste on sandwiches (crush with a fork or blend)
  • Chickpeas: add soft chickpeas into salads, make hummus
  • Oats and oat bran: add 1 T to smoothies or burger patties

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