Found only in plant foods, such as whole grains, fruits, vegetables, beans, nuts and seeds, fibre is composed of complex carbohydrates. Some fibres are soluble in water and others are insoluble. Most plant foods contain some of each kind.
Foods containing high levels of soluble fibre are dried beans, oats, barley and some fruits; notably, apples and citrus and vegetables such as potatoes and yams.
Foods high in insoluble fibre are wheat bran, whole grains, cereals, seeds and the skin of many fruits and vegetables.
What can fibre do for you? Recent findings on the health effects of fibre show it may play a role in the following:
Prevention of Cancer
Epidemiological studies have consistently noted an association between low total fat and high fibre intakes and reduced incidence of colon cancer. Another study by researchers at Harvard Medical School found that men who consumed 12 grams of fibre per day were twice as likely to develop precancerous colon changes as men whose daily fibre intake was about 30 grams. The exact mechanism for reducing the risk is not known, but scientists theorise that insoluble fibre adds bulk to stool, which in turn dilutes carcinogens and speeds their transit through the lower intestines and out of the body.
Prevention of Digestive Disorders
Due to fact that insoluble fibre aids digestion and adds bulk to stool, it hasten the passage of waste material, helping to prevent or alleviate constipation. Fibre may also help reduce the risk of diverticulosis, a condition in which small pouches form in the colon wall (usually from the pressure of straining during bowel movements). People who already have diverticulosis often find that increased fibre consumption can alleviate symptoms, which include constipation and/or diarrhea, abdominal pain, flatulence and mucus or blood in the stool.
Prevention of Diabetes
As with cholesterol, soluble fibre traps carbohydrates to slow their digestion and absorption. In theory, this may help prevent wide swings in blood sugar level throughout the day. Additionally, a new study from the Harvard School of Public Health, published in an American Medical Association journal, suggests that a high-sugar, low-fibre diet more than doubles women’s risk of Type II (non-insulin-dependent) diabetes. In the study, cereal fibre was associated with a 28 percent decreased risk, with fibre from fruits and vegetables having no effect. In comparison, cola drinks, white bread, white rice and French fries increased the risk.
Prevention of Obesity
As insoluble fibre is indigestible and passes through the body virtually intact, it provides few calories. Since the digestive tract can handle only so much bulk at a time, fibre-rich foods are more filling then other foods so people tend to eat less. Insoluble fibre may also hamper the absorption of calorie-dense dietary fat. So reaching for an apple instead of a bag of chips is a smart choice for someone trying to lose weight.
When you eat a healthy diet rich in whole grains, vegetables and fruits you usually get most of the fibre that your body needs, however as an investment in your future health eating more fibre will surely benefit you in the long-term.
 |
