»

Healthy Eating with More Fibre

This page was reviewed or revised on Wednesday, October 28, 2009 2:03 PM

What Is Dietary Fibre?

Dietary fibre is the part of plant foods that man cannot digest. Dietary fiber is not found in any animal foods. There are many kinds of this plant material but they can be grouped into two broad categories - soluble fibres and insoluble fibres. Soluble fibre include pectines and gums. They are found in such foods as beans, rolled oats and many fruits and vegetables. Insoluble fibres include cellulose, hemicellulose and lignin which are found mainly in cereals and grains.

How Much Dietary Fibre Do We Need?

This question is not easily answered though there is agreement that most people need more than they currently get. Exact values for the various types of fibre in foods are not yet available and the recommended intake for the various types of fibres has not yet been established. In light of this, the clearest path is increased intake of dietary fibers from a variety of sources.

Fiber And The Gastrointestinal Tract

The benefits of fiber relate to its activity within the digestive tract. Interestingly, soluble and insoluble fibres have different effects. Water soluble fibre seems to help us feel "full" after a meal by slowing the release of food from the stomach.

Insoluble fibre, on the other hand, increase bulk in the intestine. The fibres in cereals and grains are most effective in increasing stool weight. The particle size of insoluble fibres also have an influence. Large particles from coarsely ground fibres are much more effective in stimulating laxation than finely ground fiber, which is commonly found in commercial fibre supplements and foods "enriched" with fibre.

What Can Fibre Do For You?

The effects of the various fibres in food are not yet totally known but it is agreed that dietary fibre is useful in treating constipation and diverticular disease. Since large particles of insoluble fibers hold water, stools produced by a high fibre diet tend to be bulkier, softer and pass more quickly and easily through the intestines. Increasing your water intake and level of physical activity are also key elements to healthy bowel function.

Dietary fibre, particularly soluble fiber, has been shown to slow the digestion of carbohydrates and the entry of sugar into the bloodstream. Such a diet is of special interest in the management of diabetes. Soluble fibres have also been shown to lower blood cholesterol levels by increasing its removal in the stools.

Does Dietary Fibre Prevent Cancer?

Claims are being made that dietary fibre may reduce a person's risk of cancer of the colon and rectum. While the scientific evidence is indirect there does seem to be some correlation between diets high in fibre and low in fat and the incidence of colorectal cancer.

The Canadian Cancer Society has made dietary recommendations regarding the prevention of cancer. Eating more fibre is one of them. But they carefully clarify that whole foods and not supplements are the best choice for dietary fibre.

Remember... Get More Fibre From Food

• Supplements and fibre enriched food products do not offer the wide variety of fibers that we need.
   
• Increase fibre in your diet gradually to avoid flatulence.
   
• Keep some cans of cooked beans on hand. Toss into salads, spaghetti sauce or casseroles.
   
• Wheat bran is not the only source of dietary fiber. Oat bran can also be used to add fibre to cereal, pancakes or casseroles.
   
• Have a whole grain cereal every day. For breakfast cereals, check the ingredient list and choose an unsweetened cereal that lists a whole grain or bran among the first ingredients. Or, mix a high fibre cereal with one that is not as high in fibre.
   
• Choose whole grain breads, muffins and even pizza dough and sub buns.
   
• Incorporate whole wheat flour in your baking.
   
• Time for a break? Have a scrumptious apple, juicy orange or a cup of unbuttered popcorn instead of fruit juice.
   
• Be lazy! Don't peel those potatoes, just scrub them well. Don't throw out the broccoli stalks, just remove the thickest skin at the bottom. You'll save time and money and increase your dietary fiber as well.