Fibre and Whole Grains
Dietary fibre, found in fruits, vegetables, whole grains, and legumes, plays a pivotal role in maintaining digestive health and reducing the risk of chronic diseases. It is classified into two types: soluble and insoluble fibre.
- Soluble fibre - dissolves in water to form a gel-like substance, helping to lower blood glucose and cholesterol levels
- Insoluble fibre - does not dissolve in water and helps to add bulk to the stool, facilitating regular bowel movements
A diet rich in dietary fibre has been associated with a lower risk of heart disease, diabetes, obesity, and certain types of cancer, such as colorectal cancer. Fibre's role in promoting satiety can also assist in weight management by reducing overall calorie intake. Additionally, fibre supports a healthy gut microbiome, which is crucial for immune function and overall health.
Whole grains, such as wheat, rice, oats, barley, and quinoa, retain all parts of the grain — the bran, germ, and endosperm — providing a rich source of dietary fibre, vitamins (notably B vitamins), minerals (such as iron, magnesium, and selenium), and phytochemicals. Also, whole grains have a low glycaemic index, which helps in the regulation of blood sugar levels, making them particularly beneficial for individuals with diabetes. The inclusion of whole grains in the diet is also associated with improved gut health due to their prebiotic properties, nourishing the beneficial bacteria in the gut microbiome.
Fibre and Whole Grains News
Hunter-gatherer diet unveils incredible gut microbiome diversity
New Scientist - 21-Jun-2023
A study of Tanzania's Hadza people reveals over a thousand new gut microorganism species
Read more...Swap refined grains with whole grains to lower your risk of heart disease
Medical News Today - 14-Jul-2021
Whole grains help you maintain/lose weight, and keep blood pressure & sugar levels in check
Read more...Carbiotix offers low-cost, personalized gut health testing service
NutraIngredients - 25-Jan-2018
New microbiome test kit provides customizable supplement dosing to fill the fibre gap
Read more...Whole grains associated with lower risk of death
Kurzweil Network - 13-Jun-2016
Whole grain foods reduce risk of chronic diseases and premature mortality.
Read more...Fibre and Whole Grains Resources
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A Dietary Fiber-Deprived Gut Microbiota Degrades the Colonic Mucus Barrier and Enhances Pathogen Susceptibility
Research about gut microbiota published in the Cell journal