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such as colon cancer, haemorrhoids, diverticulitis, varicose veins and constipation. Good sources of insoluble fibre include fruits (bananas, apples, peaches, pears, strawberries, blue and purple berries); vegetables (leafy greens, cabbage, green beans, carrots, tomatoes, potatoes); wholegrains, wheat, corn and brown rice; millets; pulses; nuts; seeds, dried beans; peas.
9.27 How much Fibre? – An average adult person should consume about 30-40 grams of total fibre daily. For children over 2 years, the recommended intake is age + 5 grams. A daily intake of more than 30 grams can easily be achieved if you eat wholegrains, fruits, vegetables, nuts and seeds. However, don’t consume more than 40 grams daily as this decreases absorption of some important minerals such as iron, zinc and calcium. Remember to drink plenty of water or the fibre may cause an intestinal blockage and constipation instead of relieving it. Also adding too much fibre to your diet too quickly can cause unpleasant effects like gas (flatulence), bloating, abdominal cramps and diarrhoea. Your best bet is to increase fibre intake (i.e. if you are not eating enough already) gradually over a period of time (say 3-4 weeks) to avoid abdominal problems.
9.28 Health Benefits of Fibre – Dietary fibre plays an important role in keeping you healthy and protecting against many diseases. If you eat lots of fruits, vegetables and wholegrains, you will get all the fibre you need and all the benefits of fibre. Additionally, you get most of the nutrients, such as vitamins, minerals, proteins and fat, which are firmly attached to bran fibre of whole foods. Thus, fibre is considered to be far more beneficial if it is consumed as an integral part of Nature’s nutritious package i.e. whole foods, rather than as bran cereals, bran supplements or fibre containing drinks promoted by profit hungry companies. The main role of fibre is adding bulk to the diet to assist digestion, assimilation and elimination and help prevent many chronic problems.
9.29 Natural fibre-rich foods are almost always low in fat and rich in vitamins, minerals and healthful plant compounds. In any case, a high fibre content of whole foods earns a “gold star” for any food. The optimal amount of fibre from whole foods in your diet has many health benefits. The benefits include weight control, digestive health and mobility, the prevention of some health conditions and improving the nutritional status of the body. Certain kinds of fibre known as prebiotics encourage the growth of healthy bacteria that populate the gut. This not only helps protect the gut from harmful bacteria and other organisms but can improve nutritional status, since the “healthy” bacteria in the bowel can make B-vitamins and vitamin K. They also aid the absorption of calcium and vitamin K – essential for healthy bones. Prebiotic fibre is found in whole wheat, lentils, peas, beans and oats, onions, leaks and artichoke.
9.30 Dietary fibre from whole foods plays an important role in keeping one healthy and in protecting against diabetes, heart diseases and cancers. Bumping up the fibre intake in your diet can help you avoid the following ailments or deal with them in a healthy way: –
