Obesity

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Types of Fibre

186.   Fibre is actually made up of six different types which are divided broadly into two types: soluble and insoluble, and we need to eat both as part of our daily diets, but for different reasons. Most plant foods contain a mixture of both types: –

 (i)      Soluble Fibre – Soluble fibre, found mainly in plant cells, includes pectins, gums and mucilage. Soluble fibre dissolves easily in water and becomes a soft gel in your intestines. It sops cholesterol and guards against heart and gall bladder diseases and constipation. Good sources of soluble fibre include fruits (apples, guavas, grapes, bananas, apricots, plums, berries, oranges, peaches), vegetables (cabbage, green leafy, carrots, okra / lady finger, green beans), oats, rye, barley, seed husks, flaxseed (alsi), dried beans, lentils, peas, fenugreek (methi), soya milk and soya products.

(ii)     Insoluble Fibre – Insoluble fibre made up of structural part of plant cell walls includes cellulose, hemi-cellular and lignin. Insoluble fibre, as the name implies, remains unchanged, fills you up and it speeds the transit of food through the digestive system to elimination. Thus it guards against diseases of the digestive and waste tract, 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, peas, tomatoes, potatoes); wholegrains, wheat, corn and brown rice; dried beans; millets; pulses; nuts; seeds; dried beans; peas.

How much Fibre?

187.   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 constipation instead of relieving it. Also adding too much fibre to your diet too quickly can cause unpleasant effects like gas, 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.

Health Benefits of Fibre

188.   Dietary fibre plays an important role in keeping you healthy and protecting against many diseases. If you eat lots of fruits, vegetables and whole grains, 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.