The Importance of Dietary Fibre

[Missy]

The Importance of Dietary Fibre

First of all, I will start off by explaining exactly what fibre is. Fibre is a component of the cell walls of plants and helps to hold the plant together. Although most fibres are carbohydrates, they cannot be digested by the human body, therefore fibre does not contribute calories to one’s diet. There are actually two different types of fibre – soluble and insoluble.

Dietary fibre is derived from plant sources such as fruit, vegetables, and grains and contributes to a healthy diet and lifestyle. Most people will consume different types of fibre everyday without realizing it. Whole wheat breads, pears and carrots each contribute fibre to the diet, but the benefit of each will differ. By eating a varied diet of fruits, vegetables, whole grains, cereals and legumes, we can incorporate different types of fibre in the diet.

The functions of fibre will vary depending on the type of fibre. Psyllium and flaxseed have both soluble and insoluble fibers. Insoluble fibres are like sponges, they absorb and hold water adding bulk to the stool which improves bowel movements as they pass through the colon. Insoluble fibres help cleanse the interior walls of the bowels. Research has also shown that this cleansing may help prevent colorectal cancers.

Soluble fibers, such as fruit pectins are helpful in preventing atherosclerosis by reducing high cholesterol, therefore decreasing risk of heart disease and stroke.

It is estimated that the average person consumes only 12-20 grams of fibre daily, but is it highly recommended to consume between 25-35 grams daily, and 30-40 grams if you are looking to decrease your chances of developing colorectal diseases and cancer.

There are some problems that you may experience by increasing fibre in your diet if you increase the intake too rapid. You could experience bloating, stomach or bowel cramps and intestinal gas. It is better to increase your fibre gradually to allow your digestive track to adjust to the change.

You can add more fibre to your diet very easily by eating more fresh fruits, raw vegetables, and whole grains. Cooking can decrease and break down some of the fibre content found in foods. Also avoid peeling off the skins of fruits and vegetables to obtain even more fibre. Eat more whole grains instead of white bread or rice to improve your daily intake.

For those who struggle getting their fibre content into their diet, they sell products like Metamucil which you can add into your drinks for fibre.