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NUTRISPEAK by Vesanto Melina MS, RD
Compared with the typical eating patterns of today, our ancestors’ diets provided four to six times as much fibre. You might wonder why this should possibly matter. You might have also wondered, what, exactly, fibre is and if we need it to stay healthy. And if so, what are some good sources?
Fibre, which provides plants their structure, is the part of the plant that we do not digest. In contrast, the structure of an animal’s body is formed from the bones, which comprise its skeleton. Animal products are fibre-free. Depending on its solubility in water, fibre is divided into two categories. Most plant foods contain both types, and generally, two-thirds to three-quarters of our dietary mix is made up of insoluble fibre.
Insoluble fibre (celluloses, some hemicelluloses, and lignins) is structural. In the intestine’s wet environment, these carbohydrate materials absorb water without becoming gluey. Most whole plant foods are good sources of insoluble fibre; the bran that forms the outer layer of wheat kernels is especially rich.
Soluble fibres are gel forming; examples are pectins (they put the gel in jelly), gums, and mucilages. Oat bran is a rich source of soluble fibre, and when mixed with water, it becomes sticky. Other good sources are beans (think of the gummy liquid in canned kidney beans), peas, many fruits, barley, some vegetables (such as okra), flaxseeds, and psyllium (used in some cereals and bulk fibre laxatives).
Diets centred on legumes (beans, peas, and lentils), whole grains, vegetables, and fruits are far higher in fibre than those built on refined foods. The mix in an assortment of plant foods is far more valuable to health than a supplement that includes fewer types of fibre.
Most Canadians get about 14-15 grams of dietary fibre daily, approximately half of the minimum 25-35 grams required. Unfortunately, this is not enough to take full advantage of fibre’s full range of health benefits. Vegetarians consume approximately 30-40 grams of fibre a day, and vegans about 40-50 grams, intakes that are reflected in reduced rates of colon cancer among these populations.
People are often somewhat cautious about increasing their intakes of fibre-rich foods – beans, for example – owing to their reputation in the aroma department. Gaseous emissions, however, are not an essential effect of eating a fibre-rich diet. Populations around the world eat fibre-rich diets without any negative side effects. (For a more in-depth analysis of international solutions to the gas crisis, see next month’s Nutrispeak column in Common Ground.) At EarthSave’s annual Taste of Health event next month (Oct. 1-2), readers can explore delicious ways to increase their intake of plant foods. Details at www.tasteofhealth.com, or call 604-731-5885.
Vesanto Melina is a registered dietitian and author based near Fort Langley. She is co-author of Becoming Vegetarian, Food Allergy Survival Guide, Healthy Eating for Life to Prevent and Treat Cancer, Becoming Vegan, and Raising Vegetarian Children. You can hear her speak at next month’s Taste of Health event. For personal consultations, call 604-888-8325 (clinic) or 604-882-6782 (home office). www.nutrispeak.com
Keeps the gastro-intestinal tract clean and healthy
Insoluble fibre functions as the roto-rooter of the gastro-intestinal tract, clearing away toxic substances and excess cholesterol. Fibre adds bulk to our stools and ensures that waste materials pass through quickly and easily. In the process, the muscles that surround our intestine keep us fit and healthy. These actions help to protect us against diverticular, constipation, hemorrhoids, anal fissures, colorectal cancers, duodenal ulcers, gallstones, and irritable bowel diseases.
Helps keep blood lipids and blood sugar under control and assists in maintaining blood cholesterol, triglyceride, and blood sugar levels
Soluble fibre is primarily responsible for these benefits. It coats the inner lining of the intestine, slows the emptying of our stomachs, and slow sugar absorption; in the process, it may reduce insulin needs. Soluble fibre is thought to improve blood sugar control in people with diabetes and to reduce the risk of heart disease.
Helps you feel full
Fibre-rich plant foods are bulky, making us feel full after eating, and helping to control total food intake. As a result, high fibre intakes are linked to healthier body weights.
Vesanto Melina is a registered dietitian and author based near Fort Langley. She is co-author of the Food Allergy Survival Guide, Healthy Eating for Life to Prevent and Treat Cancer, Becoming Vegetarian, Becoming Vegan, and Raising Vegetarian Children. For personal consultations, call 604-888-8325 (clinic) or 604-882-6782 (home office). www.nutrispeak.com
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