Dietary fibre

What are dietary fibres?

Dietary fibres are plant-based unavailable carbohydrates or similar to these. Although the fibres are not intestinally absorbed, they carry many health benefits. Useful intestinal bacteria are able to utilise fibre as nutrition, thus promoting well-being. Fibre contained in grain is particularly beneficial, as "co-passengers" found in the same part of the kernel, i.e. vitamins, minerals, plant estrogens, sterols and antioxidants, also enhance our well-being.  

Fibre in wholegrain produces nutrients:



1. Plant estrogens transform into such compounds in the body, which are found to reduce the risk of certain illnesses.
2. Vitamin E and selenium function as antioxidants, i.e. prevent the harmful oxidation of cells.
3. Plant sterols have been found to reduce blood cholesterol levels.
4. B vitamins are important for energy metabolism and the nervous system. 
5. Magnesium and phosphorus have a vital role as building blocks of the bones. These as well as zinc are also necessary for the body's energy metabolism.  Iron is needed for oxygen-transport haemoglobin.

What is the required fibre intake?

According to Finnish nutritional recommendations, the daily intake of fibre should be 25 – 35 grams. The recommended amount is even higher for diabetics, who are advised a daily intake of at least 40 grams of dietary fibre.

What are the sources of dietary fibre?

In Finland, the main sources of fibre are grain products, particularly rye bread and crispbread. (Finravinto 2007).

Nearly half of the intake of fibre for men and a third for women derives from rye bread and crispbread.

How does fibre function in the body?

Our digestive system is unable to break down dietary fibre. However, the indigestible ingredient has many effects on the functions of the body. Healthy teeth, stomach and intestines - fibre acts throughout the digestive system. Fibre also prevents illnesses and cleanses out the body. As fibre is unabsorbed by the body, it does not increase significantly the energy content of food or boost weight gain.