The Benefits Of Fibre: How To Increase Your Fibre Intake | Nutritionist Explains | Myprotein
Fibre is beneficial to health in so many ways. This expert dietitian explains why.
Elle Kelly, registered dietitian, dives deep into fibre, exploring the benefits of fibre, and how you can incorporate enough fibre in your diet to avail all of the benefits.
If you're wondering, 'what is fibre?', watch this video to find out more.
Quick tip: you can increase the fibre in your diet by…
Choosing high-fibre, whole-grain breakfast cereals
Choosing wholegrain bread, pasta, and other cereals
Keeping the skin on fruits and vegetables as this is where the fibre is
Topping meals with nuts and seeds
Adding lentils, beans and chickpeas to curries, soups and stews
Include fruits and vegetables as part of snacks
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Chapters:
00:00 - Introduction to fibre
00:21 - What is fibre?
06:44 - Any more fibre questions?
Follow Elle on IG: ellekellynutrition
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The Benefits Of Fibre: How To Increase Your Fibre Intake | Nutritionist Explains | Myprotein
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References:
Threapleton, D. E., Greenwood, D. C., Evans, C. E., Cleghorn, C. L., Nykjaer, C., Woodhead, C., ... & Burley, V. J. (2013). Dietary fibre intake and risk of cardiovascular disease: systematic review and meta-analysis. Bmj, 347.
InterAct Consortium (2015). Dietary fibre and incidence of type 2 diabetes in eight European countries: the EPIC-InterAct Study and a meta-analysis of prospective studies. Diabetologia, 58(7), 1394–1408. https://doi.org/10.1007/s00125-015-35...
Reynolds, A. N., Akerman, A. P., & Mann, J. (2020). Dietary fibre and whole grains in diabetes management: Systematic review and meta-analyses. PLoS medicine, 17(3), e1003053. https://doi.org/10.1371/journal.pmed....
Ocvirk, S., Wilson, A. S., Appolonia, C. N., Thomas, T. K., & O’Keefe, S. J. (2019). Fiber, fat, and colorectal cancer: new insight into modifiable dietary risk factors. Current gastroenterology reports, 21, 1-7.
Anachad, O., Taouil, A., Taha, W., Bennis, F. and Chegdani, F., 2023. the implication of short-chain Fatty acids in Obesity and Diabetes. Microbiology Insights, 16, p.11786361231162720.
Cronin, P., Joyce, S.A., O’Toole, P.W. and O’Connor, E.M., 2021. Dietary fibre modulates the gut microbiota. Nutrients, 13(5), p.1655.
Rocha-Gomes, A., Silva, J.D., Morais, T.A., da Costa Ferreira, A.R., Costa, V.C., Teixeira, A.E., Lessa, M.R., da Silva, A.A., Dessimoni-Pinto, N.A.V. and Riul, T.R., 2020. High-fat diets are detrimental of the lipid profile, glucose metabolism and body composition of Wistar rats: the role of fatty acid type and consumption duration. Nutrition & Food Science, 51(5), pp.781-791.
Cicero, A. F. G., Fogacci, F., Veronesi, M., Strocchi, E., Grandi, E., Rizzoli, E., Poli, A., Marangoni, F., & Borghi, C. (2020). A randomized Placebo-Controlled Clinical Trial to Evaluate the Medium-Term Effects of Oat Fibers on Human Health: The Beta-Glucan Effects on Lipid Profile, Glycemia and inTestinal Health (BELT) Study. Nutrients, 12(3), 686. https://doi.org/10.3390/nu12030686
Yao, Y., Suo, T., Andersson, R., Cao, Y., Wang, C., Lu, J., & Chui, E. (2017). Dietary fibre for the prevention of recurrent colorectal adenomas and carcinomas. Cochrane Database of Systematic Reviews, (1).
Barber, T. M., Kabisch, S., Pfeiffer, A. F. H., & Weickert, M. O. (2020). The Health Benefits of Dietary Fibre. Nutrients, 12(10), 3209. https://doi.org/10.3390/nu12103209
Chen, J., Zhao, K. N., & Vitetta, L. (2019). Effects of Intestinal Microbial⁻Elaborated Butyrate on Oncogenic Signaling Pathways. Nutrients, 11(5), 1026. https://doi.org/10.3390/nu11051026
Kaźmierczak-Siedlecka, K., Marano, L., Merola, E., Roviello, F., & Połom, K. (2022). Sodium butyrate in both prevention and supportive treatment of colorectal cancer. Frontiers in Cellular and Infection Microbiology, 1594.
British Dietetic Association. Fibre Retrieved from https://www.bda.uk.com/resource/fibre...
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