Dietary fibre offers many health benefits, but many of us are not aware of these health benefits and also are not sure what type of fibres to use and how to obtain various fibres. Indeed many of us are often left confused on information on this topic.
What is dietary fibre?
Dietary fibre, also known as roughage or bulk, includes all parts of plant foods that your body cannot digest or absorb. Unlike other food components such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fibre is not digested by your body. Therefore, it passes relatively intact through your stomach, small intestine, colon and out of your body. It might seem like fibre does not do much, but it has several important roles in maintaining health.
Fibre is commonly classified into two categories: those that do not dissolve in water (insoluble fibre) and those that do (soluble fibre).
• Insoluble fibre. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Sources of insoluble fibre include the following: whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, brown rice, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins.
• Soluble fibre. This type of fibre dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fibre is found in oatmeal, oat cereal, peas, beans, apples, citrus fruits, pears, lentils, flaxseeds, nuts, blueberries, celery, cucumbers, carrots, barley and psyllium.
The amount of each type of fibre varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fibre foods.
How much fibre do you need?
We are all reminded that we need to eat more fibre, but how much fibre do we actually need? According to the National Academy of Sciences Institute of Medicine, the daily needs of men and women for fibre differ, and change as they age:
• Age 50 and younger
o Women: 25 grams
o Men: 38 grams
• Age 51 and older
o Women: 21 grams
o Men: 30 grams
To raise your daily fibre intake, try to increase fibre into your diet gradually each week, until they are automatic, this would also help to avoiddiarrhoeaand other complications.
High-fibre foods are good for your health. But adding too much fibre too quickly can promote intestinal gas, abdominal bloating and cramping.
Also remember to drink plenty of water. Fibre works best when it absorbs water, making your stool soft and bulky.
What are some health benefits of dietary fibre?
A high-fibre diet has many benefits, which include:
• Normalises bowel movements. Dietary fibre increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. For some individuals, fibre may provide relief from irritable bowel syndrome.
• Helps maintain bowel integrity and health. A high-fibre diet may lower your risk of developing hemorrhoids, and small pouches in your colon (diverticular disease).
• Lowers blood cholesterol levels. Soluble fibre found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or “bad,” cholesterol levels. Epidemiologic studies have shown that increased fibre in the diet can reduce blood pressure and inflammation, which is also protective to heart health.
• Helps control blood sugar levels.Fibre, particularly soluble fibre, can slow the absorption of sugar, which for people with diabetes can help improve blood sugar levels. A diet that includes insoluble fibre has been associated with a reduced risk of developing type 2 diabetes.
• Aids in weight loss. High-fibre foods generally require more chewing time, which gives your body time to register when you are no longer hungry, so you are less likely to overeat. Also, a high-fibre diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time.
• Uncertain effect on colorectal cancer. Evidence that dietary fiber reduces colorectal cancer is mixed — some studies show benefit, some show nothing and some suggest increased risk. If you are concerned about preventing colorectal cancer, adopt or stick with a colon cancer screening regimen as outlined by your doctor.
Conclusion
Residents ofAnguillaare encouraged to eat more dietary fibre. We need of this nutrient that can lower cholesterol, prevent constipation, and improve digestion. Most whole grains are a great source of fibre. When introducing fibre to your meals do so gradually and use lots of fluids as well.
Ask Your Doctor is a health education column and is not a substitute for medical advice from your physician. Dr Brett Hodge is an Obstetrician/Gynaecologist and Family Doctor who has over twenty nine years in clinical practice. Dr Hodge has a medical practice in the Johnson Building in The Valley.
