If we increased our daily intake of fibre, it might make us healthier in the process. We are prone to many diseases, which could be alleviated if we were more consistent in including a variety of foods, containing fibre each day. Our diets should contain a minimum of 20-35 grams of fibre per day, as adults, according to the American Dietetic Association (ADA). It is dependent on calorie intake; for instance, an adult with a daily intake of 2,000 calories each day, would need 25 grams of fibre a day. Children are recommended to have the equivalent of their age, plus 5 grams of fibre per day. A child that is four years old would, therefore, consume 9 grams of fibre a day. The British National Foundation makes a point of recommending a minimum of 12-24 grams of fibre each day for healthy adults.

Dietary fibres are the indigestible portion of plant foods that move our food through our digestive tract. During the process, it helps absorbing liquid and easing defecation. Dietary fibre has also been called roughage. On average, people consume less than 50% of the required nutritional fibre levels, which would be necessary for good health. Younger people may have an intake of only 20% of the daily requirement. It could be a factor which contributes to the rise of obesity levels of young people, in many countries.

Fibre sources have been shown, in many clinical trials, to be the leading cause of the reduction of cholesterol levels. It is also a contributing factor to the decrease in risk of the onset of various types of cancer. Many plant foods contain soluble fibre; those would include peas, soybeans, oats, rye, and barley, also prune juice, plums, berries, carrots and broccoli. Other soluble fibre sources would be root vegetables such as potatoes, sweet potatoes and onions. Those foods which are sources of insoluble fibre include whole grains, bran, nuts, seeds, green beans, celery, cauliflower, and the skins of tomatoes. It has been recommended by the American Dietetic Association, that adults consume a healthy diet containing a variety of fibre-rich foods.

Consistent intake of fibre, through foods like fresh fruits, vegetables, whole grain, seeds, nuts and berries, has been shown to reduce the risk of many diseases. That includes obesity, diabetes, high blood cholesterol, heart disease, intestinal disorders, ulcerative colitis, constipation. These are all disorders of the digestive tract, which could be eliminated with a more consistent intake of dietary fibre.

Plant foods with high levels of fibre are legumes, 15-19 grams of fibre per cup serving, wheat bran, 17 grams per cup, prunes, 12 grams, and Asian pears, 10 grams each. Excellent sources of fibre are blackberries and raspberries.

You can find many types of soluble fibre supplements for nutritional purposes. Psyllium seed husk may reduce the risk of heart disease, by lowering cholesterol levels and is known for helping to alleviate the symptoms of irritable bowel syndrome. However, it may cause uncomfortable bloating, so use sparingly. It may also be used, if you wish, as a bulk-forming laxative. Another health-related benefit of using soluble fibre supplements would be a reduction in weight.

To sum up, if we include more sources of dietary fibre in our daily food menus, we might improve our chances of having better health in the long run.