Living in a modern society, people often have a busy lifestyle, in which eating out and consuming fast food are the norm. It is easy for people to overlook the importance of sufficient dietary fibre intake. In fact, a high-fibre diet not only helps maintain gut health, but is also beneficial to weight management, cardiovascular health, and blood glucose stability. In this issue, Fung Kwan-kit, Matthew, a Registered Dietitian, shares with us the keys to pursuing a high-fibre diet.

High-fibre Diet in Healthy Eating

The Department of Health (DH) recommends that adults consume 25 grams or more of dietary fibre every day. In addition to fruit and vegetables (e.g. kale, broccoli, figs and kiwifruits), whole grains (e.g. brown rice), beans (e.g. black beans), and nuts and seeds (e.g. almonds and chia seeds) are also important sources of dietary fibre. Dietary fibre can be divided into two types: insoluble and soluble. Matthew explains that insoluble fibre can increase stool bulks and promote bowel movement, thereby relieving constipation and reducing the risk of colorectal cancer. Besides, it can boost satiety and thus reduce the chance of overeating, aiding in weight management. As for soluble fibre, it can bind with cholesterol to excrete it from the body, helping lower the cholesterol level. At the same time, it can slow down the digestion process and stabilise the blood glucose level, imposing a positive impact both on cardiovascular health and diabetes prevention.

Dietary Fibre and Weight Management

Matthew points out that if people aim to manage their weight by adopting a high-fibre diet, it is important to increase dietary fibre intake in a gradual manner. People should avoid consuming a large amount of fibre in a short period of time to prevent gastrointestinal discomfort. In addition, adequate water intake is essential to help fibre work effectively in the intestines. Matthew also reminds that some ultra-processed foods labelled as “fibre-rich” (e.g. certain carbonated drinks) may contain added sugars, which are detrimental to health if consumed excessively. Moreover, these products often lack other nutrients that natural high-fibre foods contain (e.g. vitamins, minerals and phytochemicals). It is therefore advisable to consume dietary fibre mainly from unprocessed foods.

Tips for Increasing Dietary Fibre Intake

• Breakfast: Add high-fibre ingredients such as bananas, chia seeds to oatmeal.
• Lunch/Dinner: Ensure a daily intake of at least three servings of vegetables, and replace refined grains (e.g. white rice and white bread) with whole grains (e.g. brown rice and red rice) as staple foods.
• Afternoon tea: Opt for fresh fruit as snacks.
• Soups: Choose soups containing dried beans or vegetables, and consume them along with the ingredients.
• Eating out: Choose EatSmart Restaurants (ESRs) and order fibre-rich dishes labelled as “More Fruit and Vegetables” dishes.