When it comes to worrying about the quality of your diet, concerns over whether you’re getting enough fibre probably isn’t top of the list. But it should be – the health benefits of a high-fibre diet are numerous.
But many of us do fall short when it comes to fibre intake, even though we’re aware that fibre helps to keep a normal intestinal tract functioning smoothly. Fibre helps prevent constipation and unlike strong laxatives that artificially stimulate bowel movements, fibre helps the process along naturally.
For people who want to lose weight, a high-fibre diet is a great way to go. Fruits, vegetables, and whole grains have fewer calories €˜per bite’ than foods that have a lot of fat and sugar. Also, fibres keep food in the stomach longer and absorb water, so they provide the sensation of fullness. And fibre supports the growth of €˜friendly’ bacteria in the digestive tract. These bacteria, in turn, produce beneficial fatty acids that aid digestion.
What exactly is fibre, anyway? Fibre is the structural portion of a plant, and it is found in whole fruits, vegetables, beans, and grains like oats and brown rice.there is no fibre in meats, fish, or poultry, nor is there fibre in most commercial fruit juices. We also eat a lot of foods made with refined flours rather than whole wheat flour, so these foods are also very low in fibre.
Different types of fibre have different effects on the body, and it’s important to get plenty of fibre from a variety of sources. Water-soluble fibres are found in the highest concentration in apples, oranges, carrots, potatoes, oats, barley, and beans. Water-soluble fibre increases the time it takes for food to pass through the digestive system, and produces a feeling of fullness. Water soluble fibres also slow the absorption of sugar from the blood stream, helping to keep blood sugar levels more even throughout the day in normal, healthy people. This type of fibre is also helpful in maintaining healthy blood cholesterol levels, which is why oats and oat bran have been popular for heart health.
Water-insoluble fibres are found in the highest concentrations in vegetables, wheat bran, corn bran, rice bran, and most other whole grains. These fibres speed up the transfer of food through the intestines and also trap water, so they are particularly helpful in preventing constipation. It’s best to eat a variety of fruits, vegetables, and whole grains to obtain both types of fibre you’ll also benefit from the vitamins, minerals and antioxidants that these foods contain.
Take a look at food labels for fibre content it will help you to find higher fibre breads, cereals, crackers, and other grain products. Use whole grain breads for sandwiches, offer whole grain cereals (like shredded wheat and oatmeal) and try whole grain pasta instead of the refined variety. Switch up your side dishes, too, with other tasty whole grains like brown rice, millet or quinoa. Beans are great sources of fibre, and canned beans are really convenient for tossing into salads, chili and soups. Fruits and veggies don’t have food labels but they’re some of the best sources of fibre around.
If you haven’t been eating much fibre, you might want to add it to your diet gradually. Adding too much fibre to the diet in a short period of time might lead to some abdominal discomfort and gas, so increase the amount slowly over a few weeks to give your system time to adjust. Also, drink plenty of liquids to allow the fibre to soften and swell.
Fibre supplementation should not replace healthy fruits, vegetables, and whole grains in your diet, but it does offer the additional dietary fibre you need to keep your digestive tract running smoothly.
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Article by
Herbalife Nutrition Consultant
Susan Bowerman, MS, RD, CSSD,
is the Assistant Director of the UCLA Center for Human
Nutrition, a Registered Dietitian and a Board Certified
Specialist in Sports Dietetics.