What is Dietary Fibre?
Fibre is also known as roughage. It is the indigestible part of plant foods. Fibre is a type of carbohydrate that the body can’t digest. Unlike starches and sugars, which are the other types of carbohydrates fibre contributes no calories. Instead of being broken down and absorbed into the bloodstream, fibre simply passes through the entire digestive tract absorbing water along the way and easing bowel movements.“There are two types of fibre; soluble and insoluble.”
Soluble fibre dissolves in water. It changes as it goes through the digestive tract, where it is fermented by bacteria. When mixed with water it forms a gel-like substance and swells. Soluble fibre has many benefits, including moderating blood glucose levels and lowering cholesterol.
Insoluble fibre does not dissolve in water. As it goes through the digestive tract it does not change its form. It has many health benefits such as helping to prevent various bowel problems, such as constipation and diverticular disease.
The Fibre in Chia Seed
ChiaUK’s Chia seed contains a whopping 37.2g of fibre per 100g. This makes Chia seed one of the richest sources of fibre. Chia seed has a ratio of 4:1 soluble fibre to insoluble fibre. Insoluble fibre also slows down the absorption of carbohydrates into your blood, which can help to keep your blood sugar level constant. This can be particularly helpful in people who have Type II diabetes.
How does Chia seed help you achieve you recommend intake of fibre?
The recommended intake of fibre for adults is 18g a day. However, most people in the UK don’t eat anything near this amount.“One 15g serving of Chia UK’s Chia seed contains 5.6g of fibre.”
To achieve your recommended intake of fibre per day you would have to consume just over 3 x 15 g serving of Chia seed a day. The same amount of fibre would be achieved by eating 9.5 weetabix a day. Unless you like eating 3 weetabix for breakfast lunch and your evening meal then Chia seeds can help you achieve your recommended fibre intake with ease.
At ChiaUK we recommend that 30g of Chia seed should be consumed a day for optimal benefits. Mixing 15g of Chia seed with a 40g serving of porridge in a morning would equal 9.2g of fibre. Sprinkling chia seed onto a bolognaise sauce eaten with 50g of whole wheat pasta would equal 10.6g of fibre. Therefore two meals a day supported by Chia seed would enable adults to achieve their recommend intake of fibre with ease.Return to top of page