Fibre is one of those things about our health we don’t really think much about, particularly when there are so many other things to worry about such as body fat, cholesterol and body sugar! Some of them take one of the best fibre supplements in Malaysia to replace the loss! However, did you know that most Malaysians do not consume enough dietary fibre?

While it's not a favorite topic to discuss, fibre is still a very important part of the diet for people of all ages! In this article, we'll explore more about what exactly is fibre, why we need it, how do we get a healthy among of fibre into our bodies and one of the best fibre supplements in Malaysia you can try for your health!

What is fibre and why do we need it?

Fibre is the part of a plant food which is not broken down by our bodies during digestion. It is found in foods such as wholegrains, fruit, vegetables, beans and legumes. It is essential for a healthy digestive system and preventing diseases like diabetes, heart disease & bowel cancer. In fact, our gut plays a huge role in our overall health, which is why eating high fibre foods has a wide range of benefits.

There are three main types of fibre – soluble, insoluble and resistant starch – and you need a balance of all three for optimal digestive health.

Soluble fibre works like a sponge, soaking up water to slow down digestion. It comes from fruit, vegetables, oat bran, barley, flaxseed, psyllium, legumes and soy products and is your go-to for relieving constipation and lowering cholesterol.

Soluble fibres also play a role in helping regulate blood sugar levels by impeding enzyme access needed to break down carbohydrates and sugars. This leads to a slower digestion and absorption rate. Many soluble fibres act as prebiotics too, offering fuel to the good bacteria in our gut.

Insoluble fibre makes up the structural parts of plant cell walls and is used by the body to add bulk to our number twos. Bran, nuts, seeds, dried beans, wholegrains and fruit and vegetable skins are your key sources. Insoluble fibre pushes all the way through the digestive system, with its key role being to keep us regular.

Lastly, as its name would suggest, resistant starch "resists" digestion in the stomach so that it can make its way through to the large intestine to feed the good bacteria. It's found in green-ish bananas, cold cooked potato, lentils, cashews and oats.

This leads to the production of the short chain fatty acids butyrate, which is the fuel for our colon cells. This results in a decreased pH within the colon, which has been shown to be beneficial for preventing colon cancer. Consuming resistant starch has also been shown to lead to enhance mineral absorption, increase insulin sensitivity, increase feelings of fullness and reduce inflammation within the body.

The three types of fibre work together to harmoniously help our health. For example, insoluble fibre helps push resistant starch through the stomach and to the deeper parts of the large intestine where they are required to perform their prebiotic benefits at their peak.

Without insoluble fibre, the prebiotic benefits may be seen in the earlier parts of the large intestine, but not all the way through to the deeper ends of the colon.

What are the signs that you're not getting enough fibre?

The most obvious sign that you're not getting enough fibre is if you are constipated.

A lack of insoluble fibre can usually be picked up quite simply when seeing a decrease in bowel motions. If you find yourself starting to feel hungry within a couple of hours of eating, you should look into increasing your resistant starch and soluble fibre intake.