Article

Are you getting enough fibre?

What IS fibre?

Fibre is a carbohydrate molecule made of long chains of glucose linked together.

The human body does not make the enzymes required to break the bonds between the glucose – so we cannot digest or absorb fibre.

But that is okay... because fibre still plays important roles in digestion, elimination, and health.

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Quick clarification:

"Carbohydrates" and "carbs" are NOT starches.
This is a technical error that is commonly made by today's media.

Carbohydrate = molecules made of chains of glucose molecules

Starches = carbohydrate molecules humans CAN digest (i.e. break down into glucose)

Fibre = carbohydrate humans CANNOT digest

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Types of fibre

 

There are TWO TYPES of fibre – soluble and insoluble.

Soluble fibre:

1. •attracts water and turns into a gel during digestion
   

2. •is fermented by bacteria
   

3. •slows the rate of digestion
   

4. •helps reduce the rate of sugar absorption
   

5. •helps prevent blood-sugar and insulin-related health issues
   

6. •helps reduce Total and LDL cholesterol levels
   

   
Insoluble fibre

1. •does not attract water,  
   

2. •is not fermented by bacteria
   

3. •adds bulk to stools
   

4. •helps retain moisture in the digestive tract
   

5. •helps prevent constipation
   

BOTH soluble and insoluble fibre:

1. •help eliminate toxins
   

2. •help maintain proper pH levels in the digestive tract
   

3. •help maintain the "good" bacteria, and digestion and absorption of nutrients
   

Sources of fibre:

Fibre comes from all plant foods.
Plant foods contain both soluble and insoluble fibre in varying ratios.

Good sources of fibre include:

1. •whole grains (and whole-grain products) including rice, rye, quinoa, millet
   

2. •legumes and beans
   

3. •seeds – especially flax, chia
   

4. •vegetables
   

5. •fruit
   

The recommended intake of fibre from the Holistic perspective is 30 to 50 grams.

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Special notes:

There is no fibre in meat, fish, eggs or dairy products.

Starches like wheat and wheat products, rice, and other grains should be limited to prevent blood-sugar problems.

Gluten (a component of grains like wheat, rye, kamut and spelt) is associated with many health problems including fatigue and depression – so these grains may not be beneficial for everyone.

Psyllium seeds can cause problems with some people – including allergy reactions and increased constipation. If this is the case, try ground flax seed instead

Liquids. Increased fibre requires increased moisture. Be sure to drink lots of water to help keep everything moving!

Fibre and health

Fibre has been shown to:
• decrease blood pressure
• support weight loss
• enhance immune function
• support healthy digestion

Nutr Rev. 2009 Apr;67(4):188-205. Health benefits of dietary fiber.  Anderson JW, Baird P, Davis RH Jr, Ferreri S, Knudtson M, Koraym A, Waters V, Williams CL.

Fibre reduces risk of colorectal cancer

"During the last 25 years, thousands of in vitro and animal studies have been published demonstrating that fiber can decrease the risk of colorectal cancer. "

Consumption of Fiber Reduces the Risk of Colorectal Cancer: A Review  Charles B. Simone, II;1 Nicole L. Simone;1 Charles B. Simone, M.D.1
http://orthomolecular.org/library/jom/2000/pdf/2000-v15n02-p096.pdf

Fibre helps prevent breast cancer

Am J Clin Nutr. 2009 Sep;90(3):664-71. Epub 2009 Jul 22. Dietary fiber intake and risk of breast cancer in postmenopausal women: the National Institutes of Health-AARP Diet and Health Study. Park Y, Brinton LA, Subar AF, Hollenbeck A, Schatzkin A.
http://www.ncbi.nlm.nih.gov/pubmed/19625685

Flaxseed helps reduce prostate cancer growth

Cancer Epidemiol Biomarkers Prev. 2008 Dec;17(12):3577-87.  Flaxseed supplementation (not dietary fat restriction) reduces prostate cancer proliferation rates in men presurgery.
Demark-Wahnefried W, Polascik TJ, George SL, Switzer BR, Madden JF, Ruffin MT 4th, Snyder DC, Owzar K, Hars V, Albala DM, Walther PJ, Robertson CN, Moul JW, Dunn BK, Brenner D, Minasian L, Stella P, Vollmer RT.
http://www.ncbi.nlm.nih.gov/pubmed/19064574

Fibre improves blood-sugar management with Type 2 diabetics. Decreases fasting glucose and LDL-cholesterol levels.

Acta Med Scand Suppl. 1987;716:1-55.  Fibre and the diabetic diet. An evaluation of the metabolic response to standardized meals. Hagander B.

Best foods for fibre

Grains (grams of fibre in 1/4 cup)
    amaranth – 5
    barley – 7
    buckwheat – 4
    quinoa – 3
    teff – 6
    whole wheat flour 3.75

Beans and legumes (grams of fibre in 1/2 cup)
    black beans – 3.5
    chick peas – 3
    lentils – 4
    lima beans – 4
    kidney beans (red) – 3.25
    split peas – 4

 

Seeds (grams of fibre in 1 tbsp)
    flax seed – 3

    chia seed (Salba) – 3.5

Fruit (grams of fibre in 1 fruit)
    apple (whole) – 4
    avocado – 8
    banana – 3
    grapefruit – 4
    kiwi – 3
    mango – 4
    orange – 3
    papaya – 5
    pear – 4
   
    Berries (grams of fibre 1/2 cup)
    black – 4
    blueberries – 2
    raspberries – 4
    strawberries – 3


Vegetables (grams of fibre 1/2 cup)
    beets – 2
    broccoli – 2
    Brussel's sprouts – 2
    carrots – 2
    cauliflower – 2
    Swiss chard – 2
    collard greens – 3
    green beans – 2
    mushrooms – 2
    okra – 2
    parsnips – 3
    peas – 5
    potato, baked w/skin – 5
    spinach, cooked – 2
    squash (butternut) – 3
    sweet potato – 3.25
    turnip – 3
    
       
These values are from the USDA Nutrient Database

http://www.nal.usda.gov/fnic/foodcomp/search/

 

 

 

***** Fibre for the holidays *****

Use fibre to:

1. •decrease the amount of unhealthy foods you may want to eat by increasing the volume of food in your digestive tract
    
   

2. •decrease blood-sugar spikes from sugary foods
    
   

3. •decrease rate of alcohol absorption and damaging impact on the digestive tract
   (BUT not an excuse to drink more!)
    
   

4. •"sponge up" unhealthy or toxic residues from the "treats" you may have eaten
   

Suggestions for holiday celebrations:

Before and during holiday events:

1. •bulk up on high fibre foods – you'll eat less, crave less
   

2. •drink lots of water
   

Things to eat:

1. •veggies
   

2. •whole-grain crackers etc.
   

3. •bean dips and spreads – including hummus and avocado
   

4. •fruit like raspberries, strawberries, mango, papaya, apples and pears
   

After celebrations – if you're feeling toxic:

1. •1 tbsp ground flax seed +
   

2. •2 tbsp apple sauce
    
   

3. •followed by a glass of water
   

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