The 3 types of fibre you need



There are 3 different types of fibre, and they help the body in different ways.


A balanced diet helps everything in your life.

Nutritionist Shane Landon speaks to Bondi Beauty about fibre.

The three different types of fibre are soluble fibre, insoluble fibre and resistant starch fibre. This means that to capture all the benefits of fibre, you actually need to be consuming all three types.

Confused? Don’t worry! It’s not too complicated and it’s quite easy once you know the basics to make sure you’re getting not only enough fibre, but the right types.

Soluble fibre

What it is:
Soluble fibre is fibre that dissolves in water
What it does:
Soluble fibre can slow down digestion resulting in lower blood sugar levels. If blood sugar levels are not kept within the ‘normal’ range it can lead to risks in serious health problems such as kidney and heart disease.
Where it is found:
Soluble fibre is found in oats, barley, rye, grain foods, fruits such as pears and apples or root vegetables such as carrots and potatoes. Legumes like baked beans, lentils and red kidney beans are also excellent sources of soluble fibre.

Insoluble fibre

What it is:
Insoluble fibre is fibre that does not dissolve in water
What is does:
Insoluble fibre is important for helping to keep things moving in the body. This means it helps speed up the passing of food and waste through the intestine and helps with conditions such as constipation.
Where it is found:
Insoluble fibre is found in wholegrains including brown rice and wholemeal bread. Wholegrain cereals and nuts are also fantastic sources of insoluble fibre as they pass through your gut without being broken down and help other foods move through your digestive system more easily.

Resistant starch

What is it:
Resistant starch is a type of fibre that resists digestion in the small intestine to reach the bowel.
What it does:
When resistant starch reaches the bowel  it produces a range of beneficial changes in the colon. For example resistant starch helps produce the short chain fatty acid called ‘butyrate’ that helps fuel the cells lining the colon.
Where is it found:
Resistant starch can be found in grains including millet, firm bananas, lentils, soy products, pasta and cold cooked potatoes (a great excuse for a delicious potato salad!).

By local Bondi nutritionist Shane Landon, APD and Author of Focus on Fibre


How do you keep up your fibre intake?

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Dominique Tait


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