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Dietary fibre, also known as “roughage”, is a type of complex carbohydrate that keeps our digestive system healthy. It is only found in plant-based foods but is not found in animals or in dairy products. It cannot be broken down, digested or absorbed by the body because the body lacks the ability to do so. The diets rich in fibre such as whole grains, legumes, seeds, nuts, fruits, vegetables and tubers have a positive effect on health since their consumption has been related to decreased incidence of several diseases. There are three types of dietary fibre, soluble fibre, insoluble fibre and resistant starch, which all have different functions and health benefits so we need to include from all three types in our daily meals. Total dietary fibre intake should be 25 to 30 grams a day from food, not supplements. Dietary fibre tends to lower the risk for developing coronary heart disease, stroke, hypertension, type 2 diabetes, obesity, gastrointestinal diseases, colon and breast cancer. It also helps to lower bad cholesterol (LDL) by reducing both "bad" LDL and overall cholesterol. Fibre binds with cholesterol particles in the digestive system and moves them out of the body before they are absorbed. In people with diabetes, dietary fiber can slow the absorption of sugar and help improve blood sugar levels. High-fiber foods tend to be more filling than low-fiber foods, so you are likely to eat less and stay satisfied longer. It can be an effective strategy to lose weight. Fibre is a powerful natural appetite suppressant as it helps regulate hormones involved in appetite control. By suppressing your appetite, you are more likely to reduce your calorie intake, which can help you lose weight.
Things to watch out for..........
Increase the amount of fibre in your diet slowly. A quick change from a low-fibre to a high-fibre diet can cause gas, cramps and bloating. Adequate intake of insoluble fibre must be accompanied by adequate amounts of water to ward off constipation.
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