What Is Fibre
December 29, 2008 by rainier
Fibre, also known as roughage or bulk, is an indigestible carbohydrate,which means that it passes through the digestive tract virtually unchanged. The fibre family contains a wide variety of different substances. These include cellulose, hemicellulose, lignin, pectin and gums.
Fibres are grouped into two categories: Insoluble fibre and soluble fibre. Insoluble fibre acts as a sponge as it passes through the digestive tract and absorbs many times its weight in water. By doing so it increases the bulk of the stool and softens it. These characteristics of insoluble fibre facilitate the transit of foods through the intestines, thereby preventing constipation and diverticulitis. (Diverticulitis is a painful condition where feces gets trapped in pockets of the walls of the colon, causing it to become inflamed). Insoluble fibre is found mainly in whole grains, legumes (beans, peas and lentils), and the skins of many fruits and vegetables.
Soluble fibre becomes sticky when it combines with water and forms a gel-like substance. It has been linked to lower blood cholesterol and can potentially reduce the risk of colon cancer by binding to substances such as bile acids or cancer causing compounds. It is found in fruits, vegetables, seeds, brown rice, barley, oats and oat bran.
The benefits of a high fibre diet include:
• reducing constipation (from increased bulk in the stool)
• reducing the occurrence of intestinal disorders such as diverticulitis (by promoting movement in the intestines)
• reducing the risk of cancer of the colon (possibly by promoting movement in the intestines and by binding to cancer causing compounds)
• reducing the risk of heart disease (by lowering cholesterol in the blood)
• reducing the occurrence of gallstones
• controlling diabetes (through effects on blood sugar levels)
• controlling obesity (by filling you up with less calories)
It is recommended that adults get about 30 grams of fibre each day. Many Canadians do not get nearly that much. One reason for this is the popularity of fast foods and processed foods, which are typically low in fibre. Although it is beneficial to increase your fibre intake, it is possible to get too much fibre. This can cause diarrhea, gas, bloating and abdominal cramps. Too much insoluble fibre can also reduce the absorption of certain minerals including iron and zinc.
Fibre supplements—in the forms of pills and powders—may tempt those who feel they are not getting enough fibre in their diet. An adequate amount of fibre can be achieved through dietary means and, therefore, supplements are not necessary. The problem with getting fibre from supplements is that they don’t contain a variety of nutrients such as vitamins and minerals, which are naturally found in foods that are high in fibre. Also, relying on fibre supplements may lead people not to adopt proper dietary habits.
There are several steps that individuals can take to increase the amount of fibre in their diet. These include:
• increasing the amount of whole-grain cereals
• eating brown rice and whole wheat bread instead of the more processed forms of these foods (white bread and white rice)
• eating raw vegetables
• eating fruit with the skins
• eating potatoes with the skin
• opting for fruits over fruit juices
• sprinkling bran on breakfast cereals or adding it to oatmeal
• adding bran to recipes where it will minimally affect the taste or texture of the food, such as in spaghetti sauces,meatloaves and muffins.
Increasing the amount of fibre in your diet should be done gradually. Since fibre draws water into the intestine and increases the production of intestinal gas, quickly increasing fibre can lead to bloating and excessive gas. Slowly increasing the the amount of fibre in your diet will give your system time to adapt. Also, you should drink more water when you increase fibre.
