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Wednesday, June 09, 2010

What is fibre?

Fibre, also known as roughage, is the indigestible content found exclusively in plant foods. Animal foods do not contain any fibre which means that the average Western diet is lacking in fibre.

Why do we need fibre?

- Fibre helps digestion; it stimulates the digestive tract in order for it to work more efficiently. Low fibre diets are associated with an increased risk of many digestive disorders including; constipation, diverticulosis, colon cancer and haemorrhoids.
- Fibre encourages the presence of 'good' bacteria in the large intestine.
- Fibre softens stools, which helps to prevent constipation.
- Fibre slows down carbohydrate absorption which makes meals more satisfying and therefore helps you with weight management.

There are 2 types of fibre - soluble and insoluble.

Soluble (able to dissolve in water) fibre bulks out stools pressing against the wall of the digestive tract which stimulates and encourages peristalsis - the movement of food through the digestive tract. Soluble fibre helps to slow down the rate at which glucose is absorbed into the blood stream thus it helps to stabilise blood sugar levels. It also acts as a prebiotic - feeding your guts 'good' bacterium which keeps your intestinal tract healthy. Examples of soluble fibre include; legumes (peas and beans), oats, rye and barley, plums, berries, bananas, apples, pears, broccoli, carrots, potatoes, sweet potatoes and onions along with psyllium husk.

Insoluble fibre absorbs water as it passes through the digestive system which makes your faeces softer and easier to pass. It also changes how nutrients and chemicals are absorbed in the small intestine. Examples of insoluble fibre are; wholegrain foods, wheat, nuts and seeds, the skins of potatoes and sweet potatoes, green beans, cauliflower, courgette, celery, avocado, tomatoes (and their skins) and bananas.

Now you know about fibre make sure you get enough every day.