Why your body needs fibre

What is fibre?

The term refers to all the edible but largely indigestible parts of plant foods which the body is not able to absorb – fibre passes relatively unchanged through the digestive system. Fibre is not a nutrient and contains no kilojoules or vitamins.

Fibre can be broadly divided into two groups:

Soluble fibre dissolves in water and forms a gel-like substance that slows down the absorption of food components and helps the body to retain more nutrients. Sources include oats, apples, beans, carrots and citrus fruits.

Insoluble fibre provides bulk to the stool and promotes the movement of food through the digestive system. Sources include whole-wheat products, nuts, vegetables and wheat bran.

Three main functions of dietary fibre

1. The main role of fibre in the diet is to promote digestive health. It helps the digestive system to process the food you eat and to absorb nutrients from it.
2. Food sources rich in soluble fibre have been shown to lower the levels of ‘bad’ LDL cholesterol and also to slow the absorption of sugar in the body. Fibre therefore plays a crucial part in preventing coronary and heart disease and diabetes.
3. Fibre-rich foods are often bulky and therefore help to make one feel full. They are generally also low in fat. Soluble fibre slows the absorption of sugars in the intestines, maintaining blood sugar levels and preventing rapid rises in insulin levels. All of these mechanisms are helpful in weight control.

Diseases that can be largely prevented through a fibre-rich diet

• • Constipation

• • Irritable bowel syndrome (IBS)

• • Haemorrhoids

• • Coronary heart disease

• • Colon cancer

• • Diabetes

• • Overweight and/or obesity

• • Diverticulitis.

 

Sources
Reader’s Digest Good Health Fact Book.1996. Reader’s Digest Australia
www.betterhealth.vic.gov.au
www.livestrong.com
www.netdoctor.co.uk