FIBRE: The Ultimate Healer

The tough outer coating has been stripped from our grains for many, many years-leaving us with pure white flour. The bread made with this flour has a lovely texture which is very light and generally preferred by consumers when compared to the denser wholegrain varieties. This was just the beginning of the many technological advances which has now led to many processed foods being stocked on supermarket shelves and fridges. The introduction of refined products and processed foods led to a decrease in the intake of fruits, vegetables, legumes and wholegrains….and thus fibre!

This did not seem problematic, at first, because of course fibre contains no nutrients, it is not absorbed by the body and it passes through our digestive tracts almost as quickly as it goes in. But, after several years, serious conditions such as diabetes, heart disease and cancer were on the rise in the Western world compared to relatively low incidences of these conditions in other parts of the world where fibre-rich diets were common. It was then determined that fibre and its quantity in our diets does matter!

The protective effects…

We do not break fibre down during digestion. Rather, it gets swept away pretty much intact through our digestive tracts and eventually excreted. This is in fact not the problem…the fact that it is not absorbed is the very reason it is a powerful healer.

There are two main types of fibre, soluble and insoluble fibre. Both types of fibre pass through the digestive tract without being absorbed, but that is where the similarity ends. Soluble and insoluble fibres have different functions in the body, and as a result, protect against different conditions. For example, soluble fibre helps to lower the amount of cholesterol in the bloodstream of individuals with high cholesterol and a diet containing insoluble fibre has proven to be preventative against colon cancer in individuals with family history. Adequate intake of both types of fibre is also beneficial in controlling blood pressure.

Soluble fibre: When it dissolves, soluble fibre forms a sticky gel which acts as a protective coating, preventing harmful substances from doing damage. Soluble fibre also causes nutrients to be absorbed more slowly which keeps you fuller for longer aiding adequate blood glucose control. E.g. oats, lentils, beans, dried peas, flaxseeds, carrots and celery.

Insoluble fibre: This type is very absorbent resulting in the quick passage of stools which are larger, firmer and easier to pass. This beneficial property aids preventing harmful substances remaining in the colon causing damage and kick- starting the cancer process. E.g. whole grains, nuts, seeds, barley, brown rice, fruit, root and dark leafy vegetables.

Tips on including fibre in your diet:

Start your day with cereal

Choose high-fibre cereal

Shop for wholegrains

White bread, white rice and processed foods contain very little fibre. Choose items which are wholegrain or whole wheat.

Mix up your grains

A variety of soluble and insoluble fibre is recommended. Foods made with oats (for example) contain mostly soluble fibre while rice and wheat (for example) contain mostly insoluble fibre.

Stock up on beans

Beans are very high in fibre

Take advantage of produce

Eat at least 5 servings of fruit and vegetables daily.

Keep the peel

Much of the fibre in fruit, vegetables and potatoes is in the skin.

Save the stems
When preparing vegetables such as broccoli and asparagus do not throw away the stems-these are the most fibre-rich parts.