Getting Enough Fibre

What Fibre Does

Dietary fibre does not represent any one substance, but to all edible; mostly indigestible parts of plant foods such as grains, fruits, vegetables and pulses. These substances are known as non-starch polysaccharides, or NSPs, and labeled on some packaging.

Fibre is broken down in the gut but has negligible nutritive value – does not provide useful amounts of calories, protein, fat, vitamins or minerals – but still essential for a healthy diet. It keeps the digestive tract functioning properly, and has been shown to play a part in preventing some serious diseases. It can also help control weight as fibre provides bulk and a feeling of fullness without excess calories.

However, eating too little may cause constipation – which in turn leads to piles, and other intestinal disorders. A low fibre diet also tends to be high in refined carbohydrates and fats, promoting weight gain and, depending on the type of fat, heart disease.

Fibre is measured in grammes (g) (1oz = 30 g). Nutritionists recommend an average daily intake of 18 g, obtained from bread, cereals, fruit, vegetables and pulses. This is equivalent to about 12 slices of wholemeal bread or, more realistically, a bowl of muesli (3 g), two slices of wholemeal bread (3 g), two apples (5 g), two helpings of vegetables (4 g) and a medium jacket potato with skin (3 g). Most people currently eat only about two-thirds the fibre they need.



Soluble and Insoluble Fibre

1. Soluble Fibre
   
   
   • this type is found in oat bran, leafy vegetables and fruits.
   • can help to lower blood cholesterol.
   • broken down partially by bacteria, forming by-products; some of which are though to enter the bloodstream. These include certain fatty acids believed to play a role in lowering blood cholesterol.
     
     
     
2. Insoluble Fibre
   
   • found in pulses and wholegrains, such as wholewheat and brown rice.
   • promotes healthy digestion by preventing constipation and other bowel problems
   • in the digestive tract, it absorbs large quantities of water – up to 15 times its own weight. The water adds bulk to waste matter and helps to move it through the system.
   • may play a role in preventing colon cancer (helping to expel waste matter swiftly)

~Image from www.bakeinfo.co.nz~

Adjusting Your Dietary Fibre

You would probably experience wind problem when you increase fibre in your diet. Rest assured, it is only a sign that your system is adapting to your new, healthier way of eating. Flatulence – and sometimes bloating and diarrhea – is very common problem for people who suddenly start eating more fruit, vegetables, pulses and other gas-inducing high-fibre foods.

The amount of gas produced depends on the predominant species of bacteria in the gut. When you start to include more fibre in your diet, the populations of bacteria change and there appears to be a period of extra gas production. Once things settle down again, the problem should resolve itself, as less-gas-producing bacteria will thrive in the more acid environment created by fermentation of fibre in the colon. The time the adjustment takes varies from person to person, depending on the existing bacterial population.

In the meantime, experiment with a variety of high-fibre foods – you may find that some cause less trouble than others. Try adding any potentially gas-inducing foods to your diet a little more gradually, giving your system time to adjust to them step by step.

~Excuse me~

Proper Mix of Fibre

To get a good combination of soluble and insoluble fibre in your diet, as well as wide range of nutrients, eat a variety of fruit, vegetables, pulses and grains. Remember, the body does not like sudden changes, even if they are for the good – increase your intake gradually to guard against digestive upsets.

• Eat plenty of wholegrain, unrefined foods, such as wholemeal bread and pasta, and brown rice.
• Start your day with a wholegrain or bran cereal, porridge, or wholemeal bread or toast. Wholemeal bread has three times the fibre of white.
• Make your own breadcrumbs and croutons from wholemeal bread.
• Eat plenty of fruit and vegetables and, where possible, scrub and eat the skins instead of peeling them.
• Eat whole fruit instead of drinking juice. A whole orange contains about six times as much fibre as a glass of juice.
• Try eating more of the stems of vegetables such as broccoli and asparagus. Slice them finely is you find hem tough in large pieces.
• Add cooked beans, peas and lentils to soups, stews and salads.
• Add grated or sliced vegetables to casseroles, sauces and salads.
• Eat wholemeal bread or fruit for snacks.

Fibre Supplements

It is not advisable to taking supplements though fibre pills are sold widely as laxatives and slimming aids, because not enough is known about the fibre components of food and how they work to be able to say with certainty that you will get the same benefits from a concentrated supplement.

In addition to causing wind and other intestinal upsets, excessive amounts of fibre can reduce absorption of minerals, such as iron, calcium, magnesium and zinc. Eaten in food form, fibre is not likely to be consumed in amounts that could cause mineral absorptions problems – but same cannot be said for supplements. The best way is the natural way (eating variety of natural foods) – not from pills.