Fibre for Health

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Do you remember wheat bran? Bran muffins, All Bran, bran sprinkled on, bran blended in… Will you have bran with that sir? This fashion for bran was based on evidence of high colon cancer rates in Western societies with their low fibre diets, and high intake of processed foods and flesh foods, especially red meat. And while there is continued debate over which of these factors causes the high level of colon cancer, at the very least dietary fibre appears to reduces the risk of diabetes, heart disease, diverticular disease, haemorrhoids, and of course, constipation.

Luckily, bran is not the only source, or even the best source of fibre. Fruits and vegetables, as well as whole grains and beans, in fact virtually all whole non animal foods, provide various types of fibre.

Soluble fibre, found in oats, barley, nuts, beans and some fruit and vegetables, forms a gel helping absorption of nutrients, as well as lowering blood cholesterol and glucose levels, while insoluble fibre, found in vegetables and whole grains, adds bulk, acting like a broom in your intestines, sweeping things along. This is particularly useful if your diet contains animal fats or hydrogenated fats, which are harder to digest than pure plant based oils or fats, and tend to clog digestion.

Increase your fibre intake gradually to avoid the flatulence that a sudden increase can bring. And do it naturally – eat lots of fresh fruits and vegetables and include whole grains in your diet: brown rice, wholemeal breads, legumes, nuts, beans, tofu products, etc. Aim to minimise or eliminate meat from your diet by gradually replacing meat based meals with vegetable and legume based meals. Your body will feel the difference!

Fibre Content of Some Common Foods

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