Wondrous Health Promoting Effects of Fibre

Fibre is an important component of a healthy balanced diet. We get fibre from plant-based foods, but it's not something the body can absorb. This means fibre is not a nutrient and contains no calories or vitamins.

Dietary fiber is found in plants. While all plants contain some fiber, plants with high fiber concentrations are generally the most practical source.

Fiber-rich plants can be eaten directly. Or, alternatively, they can be used to make supplements and fiber-rich processed foods.

The American Dietetic Association (ADA) recommends consuming a variety of fiber-rich foods.

1. The presence of fibre necessitates chewing and slow down eating. A feeling of fullness is obtained earlier in the course of meal and there is less likelihood of consuming too much. Hence, eating plenty of fibre is a good method of calorie control and reduces the risk of weight gain.

2. Fibre helps to retain food in the stomach, promoting a gradual release into the intestine. This decreases the peaking of blood sugar levels which tend to occur during digestion , resulting in a more sustained provision of energy. Avoidance of blood sugar peaks is important in the prevention and treatment of diabetes mellitus.

3. The presence of fibre promotes the release of digestive enzymes and regulatory hormones from the pancreas.

4. Soluble fibre helps to lower blood cholesterol and prevent circulatory and heart disease.

5. Plenty of fibre ensures the efficient working of the bowel and reduces the risk of the development of diverticulae (abnormal pouches formed in the wall of the gut) and hemorrhoids (piles). Efficient working of the bowel helps to promote the speedy elimination of any harmful substances that may have been ingested with food.

6. Dietary fiber favours the growth of helpful , acid loving bacteria in the lower gut. These bacteria work to provide the body with helpful fatty acids, some of which have anti-carcinogenic properties.

7. Soluble fibre is gentle and helpful form of treatment for irritable bowel syndrome (IBS) – a condition that is becoming increasingly prevalent.

8. Some form of fibre (eg. mucilages from peas and beans, pectins from fruits, and agar from certain seaweeds) help to eliminate harmful toxins from the body by binding to them and prevent there absorption.