Strictly speaking, Dietary Fibre may not even be classified as a nutrient. However, much like the pivotal role of (central) midfielders in soccer, it has become one of the most talked about constituents of food. Many a match has been won or lost in the midfield. In much the same manner, Dietary Fibre has in the recent past very quickly risen in the ranks and is today considered a most essential component of our diet – in fact, one that plays a pivotal role. The change in its positioning is largely attributed to an emerging awareness that fibre is much more than just an aid to facilitate regular bowel movements. Modern society has finally caught up with ancient wisdom. Experts now realise that Dietary Fibre is critical not only for preventing constipation and haemorrhoids, but is a very significant ally in the fight against heart disease, colon cancer, diabetes, obesity and IBS (Irritable Bowel Syndrome). Eating a high fibre diet can reduce the risk of heart disease by 40%. An important side-benefit is that fibre consumption can help keep out yeast and fungus, which express themselves through the skin by triggering acne or rashes. Fibre consumption has also assumed urgency because of the increasing spread of the ‘developed’ world’s food fads – essentially, the consumption of overly-processed foods and junk foods made with over-refined grains. Soluble Fibre, which dissolves well in water to form a gel-like consistency, can help lower blood cholesterol and glucose levels. Slowing down the body’s breakdown of carbohydrates and the absorption of sugar can help with blood sugar control; this in turn can prevent a pre-diabetes situation as well as reduce the risk of gallstones and kidney stones. Insoluble Fibre, on the other hand, adds bulk to the digestive tract and helps to move the bowels. This ‘bulking action’ not only provides for the smooth passage of food along the digestion canal, it may also help with weight management, as it can trigger feelings of fullness and slow down the metabolism. It may also help reduce the risk of diverticulitis (inflammation of the intestines) by about 40%. Both types of fibre play an important role in ensuring optimal health, and occur naturally in foods such as whole grains, beans, lentils, vegetables, fruits, nuts, seeds and beans.
Most people consume less than half the suggested Adequate Intake (AI) level of 38 grams of total daily fibre for adult males and 25 grams for women. However, too much of a good thing may not be a great idea. Excessive consumption (over 50 gm./day) may cause fluid imbalance, leading to dehydration or intestinal discomfort - or even intestinal obstruction. Mineral deficiencies can also occur, due to reduced absorption or excessive excretion. This is important during pregnancy, lactation or adolescence, when the need for minerals is high.
Tip of the Week
Insoluble Fibres, which are formed from plant sources like lignins, cellulose or hemicellulose, find it difficult to enter biochemical interactions during the digestion and assimilation processes. Therefore, to imbibe the full benefits from the fibre in the diet, it is important to fully chew each morsel and to eat mindfully. The increase in fibre content in the diet should be carried out very gradually, over several days; there should be a corresponding increase in the intake of fluids. When purchasing packaged foods, exercise your choice in favour of those products that provide at least 4 – 14 grams of fibre per serving.
Nature’s Wonder Food(s) of the Week: Fibre-rich Natural Foods
It is important to keep varying the fibre sources in the diet. Consumption of diverse dietary foods helps provide a range of essential nutrients. Most of the plant-based food groups are very good sources of fibre. Some examples are:
Insoluble Fibres: wheat flour, wheat bran, rye, cabbage, greens (of turnip, mustard, collard) carrots, Brussel Sprouts, nuts, skin of most fruits, raspberries and cinnamon.
Soluble Fibres: oat bran, peas, rice bran, egg-plant, legumes and beans, apples and citrus fruits.
Of these, oats, barley and fruits and vegetables are considered ‘fermentable’, which can enhance the population of positive bacteria in the gut. Consumption of Fermentable Fibres results in the availability of important short-chain fatty acids, which affect blood glucose and lipid levels. They also improve the colonic environment and regulate the immune response. The relatively more viscous fibres (oats, legumes, flax seeds, psyllium husk or isabgol) are more effective in lowering LDL Cholesterol and improving insulin sensitivity (helping normalise blood sugar). Other examples of fermentable fibre sources used in functional foods and supplements include Inulin Fructans, Xanthan Gum, Cellulose Guar Gum, Oligofructose Oligo - or polysaccharides. One of the most versatile sources of Dietary Fibre is the husk of seeds from Psyllium (Plantago ovata), a fibre source that has clinically demonstrated properties of helping lower blood cholesterol levels. Psyllium (Sat Isabgol) is 34% insoluble fibre and 66% soluble fibre - an optimal ratio.
For Education purposes only; always consult a Healthcare Practitioner for medical conditions
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