Eat more fibre- your doctor will recommend it. – By Dr harold Gunatillake
Website: www.Doctorharold.com
Dietary fibre is principally composed of plant cell walls which include components obtained from cell walls (e.g. cellulose, pectin, and lignin) and non-starch polysaccharides (NSPs) from other sources (e.g. seaweeds and micro-organisms).
In short, fibre is the skeleton of plants for structural support. Unlike other food components, such as fats, proteins or carbohydrates — which your body breaks down and absorbs in your small gut — your body doesn’t digest fibre. Instead, it passes relatively intact through your stomach, small intestine and colon and out of your body. This is not true.
A small amount of fibre is metabolised in the stomach and intestine; the rest is passed through the gastrointestinal tract and makes up a part of the stool. There are two types of dietary fibre, soluble and insoluble. Most plants contain both soluble & insoluble fibre, albeit in different amounts. Soluble fibre dissolves in water & includes plant pectin & gums.
On the other hand, insoluble fibre
does not mix with water & consists
of plant cellulose, mucilages,
polysaccharides such as hemicellulose,
pectic substances, gums,
and mucilages, non-carbohydrate
component lignin
Fibre is an essential part of our diet & plays a vital role in various body systems. As soluble fibre dissolves, it converts into a gel and improves our digestion. It adds to the bulk, which helps more gut movements and rapid flow of the digested food. It also helps in controlling cholesterol & sugar. Since you feel full after consuming fibre, it reduces your food cravings & handles the glucose/carbohydrates you consume, essentially reducing the risk of diabetes.
If you have diabetes, you need to eat high-fibre dietary carbs that slow the absorption of sugar, preventing blood sugar spikes.
Insoluble fibre. This type of fibre promotes the movement of material through your digestive system. It increases stool bulk, benefiting those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fibre. Diets rich in fibre, such as cereals, nuts, fruits and vegetables, have a positive effect on health since their consumption has been related to decreased incidence of several diseases. A high-fibre diet may lower your risk of developing haemorrhoids and small pouches in your colon (diverticular disease). Studies have also found that a high-fibre diet likely reduces the risk of colorectal cancer. Some fibre is fermented in the colon. Researchers are looking at how this may play a role in preventing colon diseases.
Lowers 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. Studies also have shown that high-fibre foods may have other heart-health benefits, such as reducing blood pressure and inflammation.
Studies suggest that increasing your dietary fibre intake — especially cereal fibre — is associated with a reduced risk of dying from cardiovascular disease and all cancers.
How much fiber do I need each day? The American Heart Association Eating Plan suggests eating a variety of food fiber sources. Total dietary fiber intake should be 25 to 30 grams a day from food, not supplements. Currently, dietary fiber intakes among adults in the United States average about 15 grams a day.
The bacteria in the large bowel seem to degrade these fibres and turned into metabolites, like short-chain fatty acids, before being removed from the body.
Foods that are low in fibre
Refined or processed foods — such as canned fruits and vegetables, pulp-free juices, white bread and pasta, and non-whole-grain cereals — are lower in fibre. The grain-refining process removes the outer coat (bran) from the grain, which lowers its fibre content. Enriched foods have some of the B vitamins and iron added back after processing, but not the fibre.
High-fibre foods are good for your health. But adding too much fibre too quickly can promote intestinal gas, abdominal bloating and cramping. Increase fibre in your diet gradually over a few weeks. This allows the natural bacteria in your digestive system to adjust to the change.
Also, drink plenty of water. Fibre works best when it absorbs water, making the stool soft and bulky.
Why is the dietary fibre called prebiotics?
A prebiotic is a type of fibre (but not all fibre is prebiotic). To be classified as a prebiotic, the fibre must pass through the GI tract undigested and stimulate the growth and activity of certain ‘good’ bacteria in the large intestine. Prebiotics include fructans and galactooligosachairdes (GOS).
Some health benefits attributed to prebiotic intake includes modulation of the gut microbiota, improved mineral absorption, possible protection against colon cancer, improved blood glucose and insulin profiles, protection against intestinal infections and alterations in the progress of some inflammatory
conditions. It is important to include dietary fibre to increase the number of good gut bacteria beneficial for good health.
This video presentation was valuable in appreciating the importance of eating foods with high dietary fibre content.
Until we meet again, stay safe and goodbye for now.
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