Fibre, Fibre, Fibre!
Dietary fibre, both soluble and insoluble, comes from eating the indigestible cell wall of plants. Fibre is found in fruits, vegetables, grains, and legumes. Most people seem to know that they should be eating enough fibre, but many do not know why they need to eat it, what type is best, and how it works.
Soluble Fibre
- Forms a gel when dissolved in water
- Absorbs and eliminates cholesterol from your body, thus lowering total cholesterol
- Slows absorption of sugar and prevents spikes in insulin (helpful for Type II diabetes)
- Slows digestion and increases absorption of nutrients
- Absorbs water from the large intestine, softening stool
- Gel-like consistency of stool promotes regular peristalsis (stretching and contracting of intestines which helps to force waste through your system)
- Ferments in the intestines, promoting the growth of healthy bacteria in the gut (aids immune function, digestion, and elimination)
- Fermentation also creates short-chain fatty acids, which provides healthy fuel for intestines and causes the liver to release less cholesterol
- Sources: rice, oatmeal, barley, quinoa, legumes, fruits, vegetables, psyllium, flax seeds (some of these contain both soluble and insoluble fibre)
Insoluble Fibre
- Cannot be dissolved in water
- Moves food through the digestive tract quickly, thus preventing waste and toxins from building up in your body
- Provides a feeling of satiety (helpful for weight management)
- Provides bulk to stool (helpful for constipation and hemorrhoids)
- Balances intestinal pH, reducing the risk of colorectal cancer
- Sources: bran layer of grains, vegetables, skin of fruit
Your best source of fibre comes from eating a balanced diet of whole foods, including vegetables, wheat-free grains, and legumes. Unless you have a medical complaint or a very poor diet of fast/junk foods, supplementation is often not necessary. If you are not getting enough fibre from your diet, 1-2 tablespoons of ground flax seeds are a great source. To prevent the gas and bloating that is common when introducing more fibre into your diet, slowly increase the dosage over a couple of weeks and drink lots of water and herbal tea.
