It takes saturated fats days or even weeks to digest (and cause harm), whereas fibre takes only hours. Fibre also fills us up - leading to less food cravings and subsequent overeating - which leads to weight loss! The recommended daily fibre intake for women is 25g, and for men it is 30g. However, each person may have different requirements depending on the state of their health.
A fibre-rich diet has been scientifically proven to benefit those with either forms of diabetes by helping them avoid blood sugar swings, increasing their overall immunity and decreasing their chances of other chronic conditions and disease. Additionally, a diet rich in fibre can prevent heart disease, diverticular disease and constipation. Here, you can learn about the health benefits of high-fibre diets, the different types of fibre, what foods contain them, as well as some tips on how to increase your fibre intake.
Fibre-rich Foods
Fibre can be found in any plant-based food, and is never found in proteins such as meat, poultry, seafood, dairy products, eggs, or even in fats. Fibre is a carbohydrate that humans cannot digest. Our digestive system is not able to break fibre down into its individual sugar units, which means that it is a source of slow-releasing energy.
As human beings, we require a balanced intake of soluble and insoluble fibre in our diets. Soluble fibre is mainly found in plant cells, including gums, pectins and mucilage. It dissolves in water to form a gel-like substance that blocks fats from being absorbed by the body. It also lowers blood cholesterol levels and helps with blood sugar control. All of this helps keep coronary heart disease, or worse, metabolic syndrome at bay.
Insoluble fibre makes up the structural part of the plant cell, and includes cellulose, hemicellulose and lignin. It doesn't dissolve in water, so it adds bulk to our stools and makes bowel movements easier. By ensuring there are no blockages in the gastrointestinal tract that can contribute to symptoms of constipation, insoluble fibre prevents chronic constipation. A diet high in insoluble fibre also lowers the risk of colon cancer, irritable bowel syndrome and haemorrhoids.
Soluble fibre particularly lessens an individual's chance of developing diabetes, as well as reducing the symptoms of those that already have it.
Examples of soluble fibre-rich foods include:
- Oat bran
- Brown rice
- Barley
- Black beans
- Kidney beans
- Legumes (dried beans of all kinds, peas and lentils)
- Sweet potato
- Avocado and other fruits that rich in omega-3 fatty acids
- Fruit containing pectin (such as apples)
- Root vegetables (such as carrots)
- Seeds
- Green vegetables (such as broccoli)
- Soy products
Source: pro-activ.com
Of course, a healthy diet is not one without foods that are excellent sources of insoluble fibre such as:
- Unprocessed wheat bran
- Green beans
- Fresh fruits and vegetables with edible seeds like strawberry, cucumber, raspberry, kiwifruit and blueberry
- Potatoes and other root vegetables
How a Fibre-rich Diet Keeps Diabetes at Bay
Stabilised Blood sugar levels
Diets high in soluble fibre support a stabilisation of the blood glucose levels imperative to a diabetic's health. By delaying the emptying of the stomach, soluble fibre slows the digestion of starches and sugars in the small intestine. This inhibits a surge of insulin from the pancreas, stabilising blood sugar level as a result.
Heart health
Diabetes is also more often than not coupled with the complication of heart disease. The risk of heart disease is dramatically reduced by the cholesterol-lowering effect of soluble fibres.
Decreased risk of Obesity
Obesity is one of the many risk factors that contributes to the development of type II diabetes. A high-fibre diet may eliminate the risk factor by helping you feel full for longer, so you don't crave sugar, which in turn prevents weight gain.
Fibrous foods with a low GI
Diabetics should always opt for low GI foods when following a fibre-rich diet. High GI foods cause an intense spike in blood sugar levels which can lead to a diabetic going into shock. Examples of low GI, fibrous foods include wholegrain cereals, apples, pears, grapefruit, prunes and yams.
How Much Fibre is enough?
According to current guidelines outlined by the NHRMC, healthy Australian men should consume 30g of fibre per day, and women should consume approximately 25g/day. This may sound like a lot, but can be easily obtained through 3-5 daily servings of vegetables, 1-3 daily servings of fruit and a variety of whole-grain products throughout the day. Generally speaking, maintaining a balanced diet that contains fruits and vegetables on two-thirds of your plate is an important aspect of human health.
Check the food label whenever you shop for groceries to see how much fibre a food item contains before adding it to your cart. Getting adequate amounts of fibre into your body every day is essential for optimal health.
Diabetics should be wary, however, of their fruit intake as certain types of fruit have a high amount of sugar in the form of fructose and may destabilise blood sugar levels. They should contact their healthcare providers to find out what fruits are most suitable for them or stick to citrus fruit and berries because the sugar content of these fruits is extremely low.
If you would like to get more information about high-fibre diets, you may consult your local naturopathic physician, dietitian or nutritionist.
Originally published on Jun 11, 2010
