HIGH FIBRE FOODS

Dietary fibre can be defined as plant-based carbohydrates that are unable to digest in the small intestine. It passes into the large intestine where it is partially or fully fermented. It also includes other plant components like lignin. Dietary fibers may act by altering the nature of the contents of the gastrointestinal tract and by changing how other nutrients and chemicals are absorbed.  It can be two types:

·      Soluble fiber. Found in apples, carrots, oats, peas, citrus fruits, barley psyllium, and beans. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels.

·      Insoluble fiber. Whole-wheat flour, beans, nuts, wheat bran and vegetables, like green beans, potatoes and cauliflower are good sources of insoluble fiber. It advances the material movement through the digestive tract and will increase stool bulk, hence it eases irregular stools or constipation.

·      Resistant starch. It is found naturally in some foods such as bananas, grains, potatoes and legumes and is also produced or modified commercially and incorporated into some food products. It is a form of starch that cannot be digested in the small bowel. As a result it is a type of fibre.

Sometimes, soluble fiber absorbs water to become a viscous, gelatinous substance which may or may not be fermented by bacteria in the digestive tract. A few sorts of insoluble fiber are not fermented due to bulking action.  Lignin, a major dietary insoluble fiber source, may modify the rate and digestion of soluble fibers. Other types of insoluble fiber, notably resistant starch, are fermented to produce short-chain fatty acids.

Most plant-based foods, such as oatmeal and beans, contain both soluble and insoluble fiber. However, the quantity of each kind varies in different plant foods. To receive the best health benefit, high fibre foods ought to be consumed.

The advantages of high- fibre foods are:

•          Normalizes bowel movements. 
•          Helps maintain bowel health
•          Lowers cholesterol levels
•          Helps control blood sugar levels
•          Aids in achieving healthy weight

Fibre helps to keep our digestive system healthy and helps to prevent constipation. For example, fibre bulks up stools, makes stools softer and easier to pass and makes waste move through the digestive tract more quickly.

Some sources of high fibre foods are:

• Wholegrain breakfast cereals, whole wheat pasta, wholegrain bread and oats, barley and rye.
• Fruit such as berries, pears, melon and oranges.
• Vegetables such as broccoli, carrots and sweet corn.
• Peas, beans and pulses.
• Nuts and seeds.
• Potatoes with skin.

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