Dietary Fiber- A to Z

by on May 8, 2011

Fiber is an edible food material that passes through the intestinal tract undigested. It is an important component of a balanced diet. The changing pattern in our eating habits has taken its toll on the fiber content of the diet. This has led to the increasing problems of piles, fissure, bowel cancer and diverticulosis.

   There are two main types of dietary fiber: insoluble and soluble.

Insoluble fiber – Insoluble fiber causes a large, soft, bulky stool that passes through the bowel more easily and quickly. A softer, larger stool helps prevent constipation and straining which can help avoid or relieve piles (haemorrhoids) and fissure. More bulk means less pressure in the colon, and this is important in treating irritable bowel syndrome and diverticulosis. . Insoluble fiber includes wheat bran, whole cereal grains and vegetables
Soluble fibre – On the other hand, soluble fiber forms a gelatin-like substance in the intestines and increases the water content in stool. Soluble fiber decreases blood cholesterol and results in a lower blood sugar after meals for diabetics. Soluble fiber is found in citrus fruit, legumes (dried beans and peas), oats, barley and “gums” which are found in oatmeal and dried beans.

Benefits of High Fibre Diet

Prevention of Colon Polyps / Cancer

A diet high in fibre digests and eliminates the foods in one-third of the time compared to the diet low in fibre. This helps to sweep out harmful substances before they can cause problems in the body. Colon cancer is a major health problem. It is second only to lung cancer in the number of deaths per year. In countries where grains are unprocessed and retain their fibre, there is lower incidence of colon cancer

Cancer-causing chemicals (carcinogens) in the diet and environment can stay in contract with the colon wall a longer time and in higher concentration when the diet is low in fibre. A large, bulky stool acts to dilute and diffuse these carcinogens and to move them through the bowel more quickly. Less carcinogen exposure to the colon may mean less colon cancer.

Benefit in the Irritable Bowel Syndrome

Irritable bowel syndrome, sometimes called spastic colon or IBS, is one of the most common disorders of the lower digestive tract. There is no disease present in irritable bowel syndrome. However, its symptoms can resemble other disorders. The symptoms of IBS are constipation, diarrhoea (or both alternately), abdominal pain, cramps and spasms. Acute episodes can be triggered by emotional tension and anxiety, poor dietary habits, and certain medications. Increased amounts of fibre in the diet can help relieve symptoms of irritable bowel syndrome and if not treated it may lead to diverticulosis of the colon.

Decreasing Cholesterol and Atherosclrosis

Soluble fibre when mixed with water, produces a gelatinous mucous gel which has bowel-regulating effects and acts to lower blood cholesterol by binding with the cholesterol in the intestine and carrying it away in the stool.

Weight management and Obesity

Obesity increases the risk of a range of health problems, including diabetes and heart disease. Fibre is key to healthy weight management. Since it is indigestible, it provides a sensation of fullness without increasing the calorie intake.

High Fibre Foods

Most of urban people eat only 5 to 10 grams of fibre a day but the recommended intake is 20 to 35 grams of fibre a day, which will usually produce 1 to 2 soft and formed stools a day. . High fibre foods, such as fruits and vegetables, also tend to be low in calories, which in turn do not cause weight gain.

High fibre foods can be found in most food groups. Different types of food should be selected to get the benefits of them all.

Legumes – including kidney, pinto, navy, lima and baked beans. The bean family excels in fibre, especially the soluble, cholesterol-lowering type.
Whole Grains – wheat bran and oat bran are present in a variety of cereals and breads which contain whole wheat or grain. Plain wheat bread may lack the fibre. Bran is the brown, outer covering of cereal grains such as wheat, rye, oats, barley, corn and rice. The body does not digest it as we lack the enzymes needed to break down this complex carbohydrate. As it goes through your gastrointestinal system, it absorbs water and swells. Any food that is undigested is excreted in the stool, as are other waste products.
Whole Fresh Fruits – the valuable pectin fibre is found in the skin and pulp. Figs, prunes and raspberries have the highest fibre content.
Cooked or Stewed Fruits – prunes and applesauce are good choices.
Green Leafy Vegetables – lettuce, spinach, celery, and broccoli are good examples.
Root Vegetables – potatoes, turnips and carrots are all excellent sources.

The following are good general rules to be kept in mind:

Drink plenty of liquids, including fruit or vegetable juices and water.
Eat slowly and chew food thoroughly to allow the upper digestive tract to work well. This may help prevent problems from developing in the lower digestive tract.
Eat meals at regular intervals
A sudden increase in dietary fibre can upset the digestive system and cause symptoms including flatulence (gas) and abdominal pain. It is better to slowly increase the amount of fibre in the diet over a period of several weeks.
Diets that are too high in fibre can hinder the absorption of certain minerals including iron, zinc and calcium. Avoid consuming more than 35g of fibre per day.

So  grandmother was right when she used to say ” An apple a day keeps the doctor away”- provided the apple is unpeeled. 

Senior Surgeon & Internationally renowned DoctorDepartment of Surgery, Fortis Super-specialty HospitalMohali (Chandigarh), PunjabIndia. www.fistulacure.com. M-0091-95010-11000
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