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Don't Forget Dietary Fibres In Our Daily Diet

By Mumtaz Khalid Ismail

More Links Advantages and source Disadvantages Points to note Fibre content of certain foods per 100 gms

Dietary fibre is the name given collectively to indigestible carbohydrates present in foods. The main components of dietary fibre are cellulose, hemicellulose, hexosans, pectin substances, gums, mucilliages and lignin. Some of these are soluble in water and others are insoluble. The other names of these indigestible dietary fibres are roughage, bulk and residue.

People earlier used this fibre for the normal clearing of bowel. Later in 1970s the role of dietary fibres started getting importance to the daily diet because of the reports by some British clinician showed that there is a relation ship between these fibre and many diseases. People with high intake of these fibres showed low incidence of diverticulitis, irritable colon, haemorrhoids, cancer of colon, obesity, coronary heart disease, diabetes mellitus and gall stones.

The enzymes of the stomach do not digest the dietary fibre and are not absorbed at small intestines where most of the other carbohydrates like starch, sugars are digested and absorbed. The dietary fibre have the property of holding water and swell and behave like a sponge as it passes through G I tract. Fibres add bulk to the diet and increases transit time in the gut. Some of the fibre undergoes fermentation in the colon.

There are two main types of dietary fibre. Soluble and insoluble. Cellulose is the most abundant molecule in nature and is the principal structure of cells wall and is insoluble in water. It is found mainly in the bran of cereal grains like oat bran, wheat bran, rice bran etc. Lignin, another type of fibre mainly found in legumes and fruits, does not contain sugar units but it is a water soluble compound. Whole grain cereals are moderate where as vegetables are low in lignin content. Hemicellulose is found in the cell wall of many plants. Gums, and mucilages are also fall under the category of hemicellulose. The hemicelluloses are soluble in hot water and occur in many foods like carrots, cabbage, celery, leafy vegetables, apples, melons, peaches, pears and whole grain cereals.

These types of dietary fibre are often recommended for the management of certain types of diabetes since they when ingested, found to reduce post prandial glucose levels in blood. Some studies have shown that gum present in fenugreek seeds is most effective in reducing blood glucose and cholesterol levels as compared to other gums. Diabetes should take 40 gm dietary fibre / day.

Main difference of pectin from other fibres like cellulose and lignin are it does not have true fibre but it is soluble in hot water and has the capacity to hold water and to form gels. Apples and citrus fruits are important sources. Pectin is also used in making fruit jellies.

The soluble fibres reduce triglyceride absorption, increase bile acid out put and decrease low density lipoprotein and total cholesterol. Coronary heart diseases are low in people who consume high fibre diet. Oats and guar gum are found in lowering blood cholesterol.

Low incidence of colonic cancer is reported in people with high intake of dietary fibre. These fibres protect against colonic cancer by decreasing the transit time and so allowing less time for the colonic bacteria to produce carcinogens. Diet rich in fibre increases the acidity of stools by fermentation which reduces bacterial production of carcinogens. It increases stool bulk, which dilutes carcinogens.

Even though fibres have lot of advantages, there are few disadvantages present. A diet containing high fibre can cause abdominal distension, pain, flatulence and diarrhoea in some people. Very high phytate containing diets hinder in the absorption of calcium, zinc and iron. It can cause anaemia and oesteomalacia. Decreased zinc absorption in children produces stunted growth and retarded sexual development. Remember, for this to happen you really have to eat lots of fibre and minimal nutrients.

1. Dietary fibre holds water so that stools are soft, bulky and readily evacuated. A high fibre intake prevents constipation
2. Low incidence of colonic cancer is reported in people with high intake of dietary fibre.
3. Fibre helps in slimming since it is bulk forming but not containing much of calories.
4. Dietary fibre has good effects on the dietary management of diabetes.
5. Coronary heart diseases are low in people who consume high fibre diet.
6. High fibre has a beneficial effect on dental caries since the fibre requires more chewing that promotes salivary flow and prevents food stagnation.
7. Foods having very high fibre contents produce harmful effects like abdominal distension, flatulence and diarrhoea in some people.
8. High phytate diets hinder in the absorption of calcium, zinc and iron. It can cause anaemia and oesteomalacia. Decreased zinc absorption in children produces stunted growth and retarded sexual development.

Fibre can be incorporated in the daily diet by

Substituting whole cereal grain for refined foods. Increase the intake of whole fruits and vegetables. Prefer whole pulses and legumes to split dhal. Bran can be added to daily diet. This addition should be gradual. 1-2 tablespoon can be mixed to the flour while making chapathi.

Fibre content of certain foods per 100 gms

Food stuff	Fibre (gms)
Ragi	3.6
Rice bran	4.3
Oatmeal	3.5
Green gram whole	4.1
Moth beans	4.5
Amaranath	6.1
Dried rape leaves	6.7
Drumstick	4.8
Guava	5.2
Passion fruit	9.6

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