Fibre Facts

Fibre is an important part of our diet. It is sometimes called roughage which consists of plant materials that are resistant to digestion in the human gut. Fibre is found only in plants. Food such as meat, fish and dairy products contain no fibre at all

Fibre is made up of a number of complex carbohydrates. There are two types of fibre: Soluble and Insoluble

Soluble Fibre:

• Promotes normal functioning of the digestive tract
• Helps lower LDL (Bad) cholesterol, while maintaining the HDL (good) cholesterol
• Soluble fibre is reduced by bacteria to short chain fatty acids that appear to eventually block cholesterol synthesis in the Liver
• Pectins, gums and mucilages are some types of Soluble Fibre
• Good sources of soluble fibre include oat bran, dhals, grams, channa, fruits and vegetables

Insoluble Fibre:

• In addition to reducing the discomfort of constipation and other digestive disorder s, it protects against cancers of colon and the rectum
• Cellulose and hemicelluloses are some of the Insoluble fibres
• Good sources are chewy outer skin and fibres of seeds, fruits, vegetables and legumes

How does fibre help us?

• It increases the bulk in our diet and gives us a feeling of fullness. It delays the absorption of carbohydrates and fats
• Foods high in fibre tend to be low in fat and calories. Therefore eating more fibre-rich foods may help to keep your weight in control
• High fibre foods are also likely to be high in antioxidants such as Vitamins E, C and beta carotene
• Eating a diet consisting of high-fibre foods can also reduce the risk of diverticulosis, hiatus hernia, heart disease and obesity
• How much fibre do we need?
• About 30 grams of fibre a day is recommended. Remember to drink plenty of water (8-10 glasses a day) to help move the fibre with the food along the intestines

Tips to increase fibre intake:

• Incorporate more whole grains, cereals and millets such as whole wheat flour (atta), ragi, oats, corn etc
• Eat some lentils, legumes and dhals such as toor dhal, urad dhal, channa and green gram every day
• Consume adequate amounts of fruits and vegetables. This means atleast three helpings of vegetables and two fruits a day
• Eat fruits and vegetables with their skin as far as possible. Include salads and sprouts in your diet

Diets high in processed foods are low in fibre.  The traditional Indian diet which contains whole grains, pulses, dhals, vegetables and fruits can provide the good amount of fibre.

Foods	Quantity	Fibre Content
LOW FIBRE FOODS
Wheat Flour ( Maida )	100g	0.3g
Cucumber	100g	0.4g
Lettuce	100g	0.5g
Pappaya, ripe	100g	0.8g
Almonds	1 ounce ( 30g )	0.5g
Banana	100g	0.4g
Mango	100g	0.7g
Pineapple	100g	0.5g
Watermelon	100g	0.2g
MEDIUM FIBRE FOODS
Corn Flakes	1 cup	1.0g
Wheat Flour ( Atta )	100g	1.9g
Spaghetti	1 cup, cooked	1.2g
Whole wheat bread	1 Slice	1.4g
Oats	2/3 cup, cooked	2.7g
Dates, dried	50g	2.8g
Peanuts	30g,Dry roasted	2.2g
Green beans	1/2 cup, cooked	1.7g
Cabbage	1/2 cup, cooked	1.6g
Carrots	1/2 cup, cooked	2.5g
Cauliflower	1/2 cup, cooked	1.1g
Tomato	1 medium	1.8g
Grapes	100g	2.9g
Orange	1 medium	2.6g
Raisins	100g	1.1g
Sapota	100g	2.6g
HIGH FIBRE FOODS
Rajma beans	1/2 cup, cooked	3.4g
Channa	1/2 cup, cooked	3.0g
Lentils	1/2 cup, cooked	4.2g
Green Peas	1/2 cup, cooked	3.8g
Potato	Baked with skin, 1 medium	4.6g
Spinach	1 cup cooked	4.4g
Apple	1 medium with skin	3.5g
Guava	100g	5.2g
Pear	1 medium with skin	4.7g

* 1 cup = 250 ml

Tags: cancer, Cardiac Care, constipation, Diabetes, dr cherian, fibre food, heart attack, insoluble, soluble