What is fibre?
Also known as roughage, fibre is a component of food that is more or less indigestible and can be found in all fruits, vegetables and whole grains. Fibres can be either insoluble (the less digestible bran fibre) or soluble (cellulose fibres from fruits and vegetables). For good health, you need both types of fibres in your diet.
Importance of Dietary Fibre
Fibre is important to your body because it helps with the proper functioning of the intestinal tract as it speeds the elimination of waste products. It is a natural laxative and alleviates constipation. Those suffering from constipation should have a rich fibre diet. In addition, a rich fibre diet prevents against colon cancer as there is less exposure of cancer causing agents to the intestinal tract.
Individuals with diabetes may also benefit from a high fibre diet since it modulates the rate at which glucose enters the blood and prevents increases in blood levels of sugar and insulin. Soluble fibre may also help to reduce cholesterol levels. Because fibre is filling, it provides a sense of satiety with far fewer calories than fat, thus controlling obesity and hypertension. A research done by the US-based Nurses Health Study found that the risk of heart attack was significantly lower among women who consumed an average of 23 grams of fibre.
So what should you be eating to get a rich fibre diet? Whole grain bread and cereals; raw fruits and berries such as apples, plums, cherries, grapes, oranges, bananas, apricots, strawberries, raisins and dried fruits and vegetables such as beans, cabbage, carrot, cauliflower, celery cucumber, lettuce, onions and spinach. However, increase the fibre in your diet slowly to prevent abdominal bloating, gas and flatulence.