Dietary Fibre

As an introduction to our new series of high-fibre recipes, please read this informative article regarding fibre – what it is and where it comes from.

The importance of fibre in a healthy, balanced diet should not be underestimated. Once labelled “roughage” and thought of simply as a bulking agent, dietary fibre is increasingly seen as essential in preventing or at least alleviating a wide range of digestive disorders and is believed to be implicated in lowering cholesterol levels and helping to prevent coronary heart disease.

Western man has gone soft — in dietary terms — swapping a diet that was traditionally high in fibre for one which relies heavily on processed low-fibre foods. It has been estimated that many of us consume no more than 11g of fibre a day whereas the recommended daily intake is between 12 and 18g.

These article series will look at all the advantages of increasing the amount of dietary fibre we consume, and suggests a few simple changes which can be introduced over time to make a healthy, well-balanced diet even better. It includes a selection of tempting recipes, chosen first for flavour, second for fibre content and always for all-round appeal to every member of the family.

The importance of fibre

Changing to a diet that is higher in dietary fibre is not difficult, but it should be done gradually Sudden and significant changes to your normal eating patterns may actually upset the digestive system.

Dietary fibre — or non-starch polysaccharides (NSP), as it is more accurately described — is divided into two main types: soluble fibre and insoluble fibre. As the name suggests, soluble fibre dissolves in water to form a soft, gooey liquid or gel that can be fermented by the bacteria in the gut and absorbed by the body Soluble fibre is found in oatmeal, pulses such as lentils, fruits such as oranges and bananas and some vegetables, especially sweetcorn and green, leafy vegetables.

Insoluble fibre cannot be digested by the body and passes through unchanged. It is found in cereal-based foods such as wholemeal bread, wholewheat pasta, brown rice, wholewheat and bran breakfast cereals and the skins of some fruits and vegetables.

Both soluble and insoluble fibre are important to maintain a healthy digestive system. Low intakes of dietary fibre are associated with an increased risk of bowel disease as well as disorders such as constipation. Fibre, particularly cereal (insoluble) fibre, helps to regulate bowel function and prevent intestinal disorders such as piles (haemorrhoids) and diverticular disease.

Dietary fibre is also thought to offer some protection against diseases such as large bowel cancer, and is sometimes successful in treating irritable bowel syndrome. Research suggests that small amounts of soluble fibre are digested into the bloodstream and this is thought to help to lower high cholesterol levels in the blood. It is believed that fibre reduces the rate at which carbohydrates are digested and transformed into blood sugar, a fact which has implications for diabetics.

It is very important to drink plenty of non-alcoholic fluids as part of a healthy diet — at least eight glasses a day (preferably water). This is especially true when the diet is high in fibre. Undigested fibre absorbs and holds fluid in the gut to form soft and bulky stools which move quickly and efficiently along the bowel. As already stated, water is the best beverage, but some fruit juices, milk (low-fat in the case of adults) and limited amounts of coffee and tea are all acceptable. If insufficient liquid is drunk, constipation may be the result.

Introducing more fibre into the diet

There are many simple ways of introducing fibre into your diet. Some years ago, it became fashionable to boost fibre by simply sprinkling bran on anything and everything, from breakfast cereals to stews and desserts.

While wheat bran is a good source of fibre, simply adding it to your food is no substitute for getting fibre from food itself. Wheat bran can be an irritant; it is high in substances called phytates, which can interfere with the absorption of essential minerals such as iron, calcium and zinc.

It is important to obtain a mixture of both soluble and insoluble fibre from a variety of foods that are naturally good sources of fibre, rather than taking supplements. By choosing foods that are naturally high in fibre you will benefit from other important nutrients such as vitamins and minerals in those foods. For example, switching from white bread, pasta and rice to wholemeal or wholegrain alternatives is an easy way of introducing more fibre into your diet, as is choosing a wholewheat breakfast cereal or serving a jacket potato with a meal.

Many foods that are higher in fibre also tend to be filling, bulky and relatively low in calories. Weight-watchers and slimmers who fill up on high fibre, starchy foods like wholegrain cereals, bread, pasta and rice have less room for refined foods which tend to be higher in fat and sugar.

Nowadays, many packaged foods are labelled with nutritional information, including the dietary fibre content. It is a good idea to get into the habit of reading the labels, not just for the amount of fibre, but also for the levels of other nutrients.

Diet and Weight loss with Bill & Sheila

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