Relieves constipation and helps maintain regularity
Works naturally with the body
Suitable for Daily* use
Usually acts within 12-24 hours
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Constipation
Different Types of Dietary Fibre
What is in this article
Different Types of Dietary Fibre
This article explains what dietary fibre is, different types of fibre and ways to include more fibre in your daily diet.
What is Fibre?
Fibre is a type of carbohydrate found in plant foods that is not digested. In the UK, it’s recommended that adults should eat around 30g of fibre daily. Here are some common foods and their fibre content (see Table 1).
Table 1: Common Foods and Their Fibre Content
Food | Fibre Content (g) |
|---|---|
Medium banana | 2g |
Apple | 2g |
Small handful of walnuts (30g) | 2g |
Medium orange | 3g |
Raspberries (60g) | 3g |
Broccoli (80g) | 3g |
Medium carrot e | 3g |
Brown rice (180g) | 3g |
Linseeds or flax seeds (15g) | 4g |
Tahini (30g) | 4g |
Uncooked oats (50g) | 5g |
Chia seeds (2tbsp) | 8g |
Unlike other types of carbohydrates - such as starch and sugar, which are digested in the small intestine - fibre passes through to the large intestine, where it’s broken down by gut bacteria. This process is known as fermentation.
Fibre is classified according to many factors, such as its ability to be broken down by health bacteria (fermentability) as well as its ability to thicken and dissolve in water. These last two properties are important for healthy digestion. They help fibre to absorb water in the intestine and add bulk to the stool, which makes it easier and more comfortable to pass.
Eating enough dietary fibre can help you to stay regular, preventing constipation.
Different Types of Dietary Fibre
There are lots of forms of dietary fibre, each with different properties which affect our health (see Table 2).
Table 2: Different Types of Dietary Fibre
Type of Dietary Fibre | Food Sources | Key Properties |
|---|---|---|
Resistant Starch (RS) |
|
|
| Psyllium (Ispaghula Husk) |
|
|
Prebiotics Containing Foods |
|
|
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Relieves constipation and helps maintain regularity
Works naturally with the body
Suitable for Daily* use
Can be taken for 14 days*
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Constipation![af205d8feda2d33c193ecb59a90ecf2aaafe18f7.png]()
Helps relieve and prevent your IBS related constipation symptoms recurring
Long lasting relief for recurrent constipation due to IBS
Use for two weeks
Gluten free and Lactose free
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Relieves wind, bloating and pain in two hours
Use for 5-10 days, depending on symptoms
Gluten free and Lactose free
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Helps relieve and prevent your IBS related diarrhoea symptoms recurring
Naturally treats recurrent diarrhoea for long lasting relief
Use for two weeks
Gluten free and Lactose free
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