Fibre 101

For dozens of possible reasons, you’ve been told to eat more fibre. But because you knew it had something to do with private bathroom matters, you were embarrassed to ask why. Here’s a quick fibre overview that is short enough to read the next time nature calls.

Fibre is basically what is left over after your body has taken all of the nutrients out of it: it is the indigestible cell walls of plant foods. There are two types of fibre: soluble and insoluble. Insoluble does not dissolve in digestive juices, but absorbs water, adding bulk and weight to the stool so it passes quickly through your body. A diet high in insoluble fiber can help prevent diverticulosis by continually pushing against the walls of the intestines. Insoluble fibre is found in such things as celery, whole grains and green leafy vegetables.

Soluble dissolves in fluids in the large intestine and forms a gel. A diet high in soluble fiber helps lower blood cholesterol levels because it binds intestinal bile acids that contain fat and cholesterol, removing them with the stool. Soluble fibre is found in apples, broccoli and strawberries along with other fruits and vegetables. If you are experiencing some difficulty getting things moving, try natural psyllium husks, available at the health products store. Taken with plenty of water, this soluble fibre is gentle on the system.

Get moving…
The length of time that food stays in your body is called the “transit time.” From bite to bathroom, a healthy transit time is about 12-18 hours. Any less than that means that you might not be getting adequate nutrients from your food; any more than that means that your food is likely fermenting and producing toxins along the way. Blood capillaries lining the colon absorb these poisons into the bloodstream, exposing the rest of your body to the toxins. These toxins damage all the cells in your body, and long before problems show up as disease, evidence appears in your skin as poor colouring, sagginess, acne, pimples and wrinkles.

High fibre foods are processed more slowly in your body, leading to improved transit time and nutrient absorption. Studies show that fibre may also lower cholesterol and prevent duodenal ulcers, colorectal cancer, heart disease and obesity. In fact, high fibre foods are essential in a weight loss or maintenance program as they tend to be lower in calories at the same time that they promote the feeling of fullness that discourages overeating. Fibre is also associated with enhanced insulin sensitivity and improved glucose metabolism, and is crucial in preventing and managing diabetes.

As with any lifestyle change, you’ll want to go slowly. Gradually increasing your fibre intake will prevent bloating and cramps.