This article looks at the fibre rich foods – what are they and the benefits derived from including them into our dietary foodDietary fibre is

  • that part of plant material in the diet which is resistant to digestion. Sources are from fruits, vegetables and cereal food groups.
  • There are two type of fibres- soluble (gel-forming) and insoluble (non-gel-forming).Examples of soluble fibres –pectins,guar gum, plant polysaccharides, mucilage and a few hemicelluloses while insoluble fibres include cellulose and bran.Studies show many beneficial effect of foods rich in fibre rich foods:
  • A high level of the soluble fibre in the diet tends to lower blood glucose
  • It delays gastric emptying, makes the intestinal contents more viscous and thus slow down the rate at which carbohydrates are absorbed from the gut. ( if carbohydrates is absorbed too quickly, blood sugar will rise correspondingly, and insulin response may be inadequate to deal with it.)
  • Fibre rich food provides non-calorie containing bulk and therefore gives a feeling of satiety with fewer calories
  • Diabetics tend to have elevated level of blood lipids, and a high fibre diet tends to lower serum cholesterol
  • For insoluble high fibre diet, the advantage is that in the colon it is able to hold water which ensures that the bowel content is large and soft which is essential for the normal action of the muscles of the large gut and so prevent constipation.So how much fibre should be eaten:-

Suggestions seem to be about 30-40 grams per day.