The Benefits Of Fibre In The Diet by Jane Thurnell-Read

At one time fibre was thought to serve no useful purpose in the body, as it does not contain any nutrients. But now we know that fibre performs some very important functions in our diet to maintain our good health. The main constituent of fibre is non-starch polysaccharides. Fibre is only available from foods of plant origin. Examples of fibre content:

Wheat barn 48 g of fibre per 100 g
Whole-wheat 11 g of fibre per 100 g
Cooked carrots 3.7 g of fibre per 100 g
Raw frozen peas 7.75 g of fibre per 100 g

There are two types of dietary fibre: insoluble and soluble.

Insoluble Fibre

Insoluble fibre is found in wholemeal bread, wholemeal pasta, brown rice, vegetables - especially beans, peas and lentils - nuts and dried fruit. It binds with water in various ways, affecting bowel function (by adding bulk to stools) and delaying gastric emptying. In practical terms this means that it is easier to go to the toilet, and that the food passes slowly enough through your system for the nutrients to be absorbed.

Soluble Fibre

Soluble fibre is found in oats, barley, rye, pulses and fruit. It can dissolve in water. It slows down the breakdown of complex carbohydrates. It also binds cholesterol to the stools, so lowering blood cholesterol levels. Foods high in soluble fibre can take longer to eat, increasing the feeling of fullness after a meal and slowing the release of glucose into the blood stream. Soluble fibre, for this reason, can help reduce cravings. Soluble fibre is also available in the popular fibre supplement Psyllium Husks.

Benefits Of Fibre

There are many benefits of eating a diet high in fibre:

• Fibre bulks up stools and so reduces constipation.
• Fibre keeps the intestinal wall clean and reduces the likelihood of developing diverticulitis.
• Bacteria in the colon can break down fibre, creating an acidic environment that decreases the risk of developing colorectal cancer.
• A high fibre intake can increase the beneficial bacteria population.
• Foods high in fibre can take longer to eat, increasing the feeling of fullness after a meal, and so help weight control.
• Food high in fibre is digested more slowly and so glucose may be released more slowly into the blood stream.

Disadvantages Of Fibre

Fibre can bind with some minerals such as iron and reduce their absorption. If you already have diverticulitis, Crohn’s disease, irritable bowel syndrome, etc., you may not benefit from an increase in fibre, as this can physically aggravate the existing problems.

Fibre Intake

Total fibre intake should be around 18g a day on average, but many people get less than 12g a day.

1 medium apple provides about 1.8g
100g (3.5 oz) brown rice provides about 0.8g
100g (3.5 oz) baked beans provides 3.5g
1 bowl of porridge provides about 1.8g

Copyright 2009 Jane Thurnell-Read. Buy Psyllium Husks - an easy way to add fibre to your diet.