By Caribbean Medical News Staff
A recent study has revealed that fibre can help reduce the risk of developing various conditions such as: heart disease, diabetes, diverticular disease, and constipation. However, in spite of these findings, fibre has little or no effect on colon cancer risk.
Heart disease
High intake of dietary fibre has been linked to a lower risk of heart disease in a number of large studies that followed people for many years. In a Harvard study of over 40,000 male health professionals, researchers found that a high total dietary fibre intake was linked to a 40 percent lower risk of coronary heart disease. A related Harvard study of female nurses produced quite similar findings.
Higher fibre intake has also been linked to a lower risk of metabolic syndrome, a combination of factors that increases the risk of developing heart disease and diabetes. These factors include high blood pressure, high insulin levels, excess weight (especially around the abdomen), high levels of triglycerides, and low levels of HDL (good) cholesterol. Several studies suggest that higher intake of fibre may offer protective benefits from this syndrome.
Type 2 diabetes
Diets low in fibre and high in foods that cause sudden increases in blood sugar may increase the risk of developing Type 2 Diabetes. Both Harvard studies—of female nurses and of male health professionals—found that this type of diet more than doubled the risk of type 2 diabetes when compared to a diet high in cereal fibre and low in high-glycemic-index foods. A diet high in cereal fibre was linked to a lower risk of type 2 diabetes.
Fibre is a kind of carbohydrate that the body can’t digest. Although the majority of carbohydrates are broken down into sugar molecules, fibre cannot be broken down into sugar molecules, and instead it passes through the body undigested. Fibre helps to control the body’s use of sugars, helping to keep hunger and blood sugar in check.
According to research, children and adults need at least 20 to 30 grams of fibre per day for good health, but most individuals get only about 15 grams a day. Great sources are whole fruits and vegetables, whole grains, and beans.
Fibre comes in two forms:
• Soluble fibre, which dissolves in water, can help lower glucose levels as well as help lower blood cholesterol. Foods with soluble fibre include oatmeal, nuts, beans, lentils, apples and blueberries.
• Insoluble fibre, which does not dissolve in water, can help food move through your digestive system, promoting regularity and helping prevent constipation. Foods with insoluble fibres include wheat, whole wheat bread, whole grain couscous, brown rice, legumes, carrots, cucumbers and tomatoes.
The best sources of fibre are whole grain foods, fresh fruits and vegetables, legumes, and nuts.
