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  Fibres of Truth -
Benefits of Low-Calorie Nutrient-Free Food

Does the word "fibre" bring on negative connotations of tasteless, bland, heavy, bulky, and unfit for enjoyable consumption, meal ideas? If you are rigorously shaking your head in agreement, chances are you're not alone. Many consumers feel less than enthusiastic about the health benefits of this versatile yet largely misunderstood food.

whole grains

For those who primarily subsist on a Western diet (high in saturated fats, red meats and empty calories, while low in fibre), the thought of increasing dietary fibre is fleeting until a medical concern is brought to the fore. However, before you jump on the fibre bandwagon, there are a few FIBRES OF TRUTH to consider.
For the layman's understanding, dietary fibre (also known as roughage) is nature's all-encompassing colon cleanser that can act in a number of healthful capacities. It is further divided into the subcategories of soluble fibre (readily fermented into gases inside the colon) and insoluble fibre (absorbs water while moving through the digestive system) respectively. So what does this mean at mealtime? While it is true that whole-wheat bread is a familiar fibre staple, lest you not forget that many delicious fruits and hearty vegetables are a reliable source of fibre in their own right.


NATURAL SOURCES OF FIBRE include:
  • Fruits and Vegetables
  • Beans, Legumes, Peas and Lentils
  • Nuts and Seeds
  • Whole Grains
Before you eat 'til your heart's content, be mindful that there is a downside to eating too much fibre. Excessive intake of soluble fibres can cause unwanted flatulence and bloating, while overconsumption of insoluble fibre can cause frequent and excessive bowel movements. Whoa! With this potential for adverse reactions, it may seem baffling that dietary fibre contains little or inconsequential amounts of nutritional value. This is because the body does not digest fibre, but uses it to aid in digestive function.

BENEFITS OF SUFFICIENT FIBRE INTAKE may include a decreased risk for the following diseases and disorders:
  • Obesity
  • Diabetes
  • High Cholesterol
  • Cardiovascular Disease
  • Gastrointestinal Disorders

However, consumption of dietary fibre should not be relied upon as a sole measure to prevent these or any other disease. The recommended amount of fibre intake for adults can vary from 20 grams to a maximum of 40 grams depending on lifestyle and total calories consumed per day. It is further recommended that children consume a daily amount based on the equation of their age + 5 grams. When attempting to increase your daily dietary fibre intake, start out slow and drink plenty of water to avoid dehydration. This gradual increase will help you to offset any unwanted ill-effects.



Lastly, eating too much fibre (an amount in excess of the recommended daily range) can cause you to feel prematurely full. Remember that fibre has minimal if any nutritional value; therefore, consumption of fibre should be part of a well-balanced diet. For a more in depth discussion on fibre and how it can be used to help improve your overall health, please consult a dietician or other nutritional expert, as well as a general physician.



By Richard Lane


Any information, advice, recommendations, statements or otherwise contained herein, or in any other communication whether oral or in writing, is not intended to replace or to be a substitute for medical advice trained by a trained physician or healthcare practitioner.
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