|
Benefit
with fibre
What
is fibre?
As more and more research is being done on fibre and the beneficial
effects of fibre are understood, many  physicians
prescribe a high-fibre diet. It is often confusing to know what
fibre really is! It used to be called 'roughage' but has now acquired
a more dignified term 'fibre'. 'Dietary fibre' is actually carbohydrates
that remain undigested, as the human body does not have the enzymes
capable of breaking them down. Yet, even if it remains undigestible,
it aids the body in many different ways and is important for health.
Where
is it found?
The term fibre can be misleading. Most people usually believe that
anything that is fibrous is high in fibre. But the fibres found
in meat are muscle fibers and should not be confused with this dietary
fibre. The beneficial fibre is found only in plant foods. There
are two kinds of fibres: -
a)
Soluble fibres
Soluble fibre are those that are soft and gummy is found in oat
bran, beans and peas (legumes), oats, barley, fruits, carrots, sweet
potatoes, yams and other vegetables.
b)
Insoluble fibres
The insoluble variety is coarse and can be found in all whole grains,
brans and to a lesser extent in beans, vegetables and fruits.
The
benefits of fibre
Fibre has become something of a superhero, (food-wise). Doctors
have found that it can fight heart disease, some types of cancer,
diabetes, tooth decay, varicose veins and also constipation. For
a long time, fibre was only advocated as a cure for constipation.
But now, we know that our diet should include adequate amounts of
both soluble and insoluble fibre for maximum benefit- a balance
that can be achieved by eating a variety of foods.
1)
Lowering cholesterol levels
the soluble fibre that is found in oats, beans, most fruits and
vegetables lowered the total cholesterol in a recent study conducted
at Harvard. These fibres combine with cholesterol and can escort
them out of the body.
2)
Diabetes
The soluble fibre slows the body conversion of carbohydrates into
sugar in the blood. This helps in stabilising the blood sugar levels.
Studies have shown that when soluble fibre is included in a high
carbohydrate meal, insulin and blood sugar levels do not rise as
high as they do when the fibre is removed.
3)
Weight loss -
When you eat a meal rich in fibre from grains, vegetables, legumes
and fruits, you will automatically be consuming less fat, refined
sugar and cholesterol. Bulky high fibre foods mix with liquids to
form a gelatinous mass, reducing appetite by making a meal feel
larger and they also tend to linger. This makes you satisfied and
full and it is impossible to overeat.
4)
Cancer -
Research has found that insoluble fibres like those found in whole
grains, beans, vegetables and some fruit reduce the risk of colon
cancer. The insoluble fibre absorbs liquids making stools larger
and softer. As this added bulk, is propelled more quickly, the digested
food has little time to deposit cancer promoting compounds on the
intestinal wall. Also, the generous amount of water absorbed by
the fibre dilutes any potential carcinogens in the intestines or
stool itself.
How
much do you need?
Though there are no such strict requirements as with other nutrients,
the recommendation is to eat about 25-35 gms. of fibre per day.
This can be easily achieved by including a variety of foods- whole
grains, legumes, fruits and vegetables in our meal. The fibre content
in some foods is given below; in grams per 100 grams of the food
item.
A
word of caution
The increase in fibre intake should be gradual, as the system needs
time to adjust. Go slowly. Increase your intake of dietary fibre
in easy stages. If you suddenly overload the body with concentrated
fibre like bran, there will be intestinal distress. It will take
a while for the helpful bacteria in your intestine to learn how
to break down these products. The products of bacterial fermentation
build up, causing bloating and gas. So, prepare a sensible plan
for adding fibre to your meals.
|
