Facts About Fibre

Fibre is a mix of many different substances found in plant cell walls and is not digestible by the human body. How can a substance we cannot even digest (and by the way, has no nutritional value) be so beneficial? 

Once inside your body fibre does some pretty amazing things.  The term dietary fibre, when listed on a nutrition label, simply refers to the amount of these indigestible substances in a specific food product.  This way, you can identify a food rich in fibre.

Fibre fits in two categories, insoluble and soluble, depending upon its ability to dissolve in water.  Some foods contain both soluble and insoluble fibre, whereas others are predominant in only one.  The key is to eat a variety of fibre rich foods each day and receive the beneficial effects from both types.

Soluble fibre

Water-soluble fibre readily dissolves in water.  Technically speaking, soluble fibres include pectins, gums and mucilages.  Translated into real foods, you'll find soluble in the following: oats, brown rice, barley, oat bran, dried beans, dried peas, rye, seeds, vegetables and fruit.

Why is soluble fibre important? 
Well for starters, foods rich in soluble fibre have been shown to help decrease blood cholesterol, therefore reducing the risk of heart disease.  Another benefit comes from its ability to slow the absorption of glucose (sugar in the blood), which might in turn help control blood-sugar levels in diabetics.

Insoluble fibre

The type of fibre that does not readily dissolve in water is called water-insoluble.  Insoluble fibre includes lignin, cellulose and hemicellulose.  Once again, translated into real foods, we mean wheat bran, corn bran, whole wheat bread, whole wheat cereal, fruit and vegetables.  Vegetables with skins have the highest content.  You will note that some foods contain both soluble and insoluble fibre.

Why is insoluble fibre important?
Insoluble fibre is primarily responsible for accelerating intestinal transit time combating constipation.  Insoluble fibre has also been shown to decrease your risk from colon cancer.

3 Main Functions of Fibre

Reducing your risk of colon cancer

Can a diet rich in fibre actually lower your chance of developing colon cancer? 
It is a belief that insoluble fibre helps move waste material through your intestines more quickly.  Therefore, there is less time for suspicious substances to lurk around and possibly reduce damage to your colon and rectal area.  In addition, fibre may bind with possibly harmful bacteria, transporting it through the intestines and out of your body.  While we're down there, it's a perfect time to point out that more regular bowel movements can also prevent constipation and reduce your chance of getting piles.

Lowering your cholesterol Level

If your cholesterol tends to be a bit high or you'd just like to maintain an already low number, you might want to increase your soluble fibre.  Soluble fibres have been shown to bind with cholesterol and pull it out of the body.  Fruits, vegetables, legumes, oats and all foods made with oat bran may therefore reduce your risk for heart and artery disease by lowering blood cholesterol.  Another thought is that high-fibre foods can displace some of the high-fat, artery clogging foods in your diet.

Feeling Fuller With Less Food

Did you ever feel as though a plate of vegetables expanded in your stomach after you ate it? 
Well, it did!  Eating fibre-rich foods can make you feel full because they absorb water and swell inside you.  You might also feel full longer if you choose a meal with some soluble fibre.  Unlike insoluble fibre, which quickly moves food through your body, soluble fibre tends to stick around a while, keeping you full and satisfied.  Therefore if you increase your fibre intake, whilst reducing your intake of high calorie foods you will lose weight and feel full.

How much fibre do you need?
Most health experts suggest that we should aim for 20-35 grams of dietary fibre each day ( a mix of both soluble and insoluble). 

How do we increase our fibre intake?
As you consider the following tips, keep these points in mind.  It's important to increase your fibre gradually (sometimes over several weeks) because your body needs time to adjust.  For example, if you are a newcomer to the world of fibre, start with 20 grams each day for the first week.  Increase to 25 grams per day the second week.  If your stomach can handle it, graduate to 30+ grams per day by week three.  Also, drink plenty of fluids.  Fibre acts as a bulking agent by absorbing some of the fluid in your body.  Extra fluids will prevent you from becoming dehydrated, and most importantly, help that bulk to move merrily on its way.

To increase fibre

1. Read nutrition labels.  Generally, a good source of fibre should have at least 2.5 grams per serving.
   
2. Breakfast on a high-fibre breakfast cereal.  Supermarkets are flooded with them.  Read the nutrition label and select a cereal that offers more than 2 grams per serving.
   
3. Add a few tablespoons of wheat bran to your cereal, cottage cheese, yogurts and salads.  This is readily available in health food shops.
   
4. Include plenty of fresh or frozen vegetables in your day.  Add them to soups, sandwiches, stir-frys, pastas, omelettes, rice etc.
   
5. Eat breads and pasta made from wheat, rye and oat products, along with brown rice and barley.
   
6. Add fruit to your cereal (hot or cold), mix fruits into yogurts and salads, or simply enjoy them plain.  Remember, whole fruits, with seeds and peels intact, provides more fibre than most fruit juice.
   
7. Cook with beans and lentils.  They are loaded with fibre.  Enjoy them in soups, stews and salads.
   
8. Get your fibre from food sources, not supplements.  Food is a natural provider not only of fibre, but other essential nutrients as well.

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Don't overdo it!

Can you ever eat too much fibre?  You definitely can!  Especially if your body is not used to it.  Overloading on fibre can cause severe bloating, cramps, wind and diarrhoea.  Furthermore, excessive amounts of fibre (generally 50grams or more per day) can decrease the absorption of important vitamins and minerals - specifically calcium, zinc, magnesium and iron.  With all this in mind, once again, be sure to increase your fibre gradually, over a period of several weeks, and drink plenty of extra water to help the fibre pass through your system.  The key is to pay attention to your body's response so you can figure out the amount you can handle at one time.