What is Fiber?
Fiber is made up of the indigestible parts of plants which pass through the stomach and intestines. Its main role is to keep the digestive system healthy. Fiber is a carbohydrate and can help to stabilise glucose and cholesterol levels.
Not enough high fiber food in your diet may result in you getting one of the following disorders:
Constipation; this is a difficulty in passing hard faeces and in some cases can be extremely painful. In later stages of constipation, the abdomen may become distended and tender.
Irritable bowel syndrome; you may experience some pain, flatulence and bloating of the abdomen.
Diverticulitis; these are small hernias of the digestive tract.
Heart disease, a narrowing of the arteries caused by high cholesterol.
Colorectal cancer also called colon or bowel cancer; includes cancerous growths in the colon and rectum.
Haemorrhoids, also commonly known as piles; are varicose veins or swelling and inflammation of the rectum and anus.
It is also worth mentioning that the digestive system slows down with age so a high fiber diet is more important for older people.
Insoluble Fiber
Insoluble fiber can be found in a variety of foods; vegetables such as carrot, celery, green beans, cauliflower and potato skins, whole grain foods, bran, nuts and seeds, and the skins of some fruit (including tomatoes)
Their major role is to bulk faeces and prevent constipation and associated problems. It provides bulk to the diet and speeds everything through the bowel and may help to prevent bowel cancer.
Soluble Fiber
Soluble fiber can be found in fruits such as apples, bananas and berries, vegetables such as broccoli, carrots, potatoes and yams, peas and beans, oats, rye and barley.
Soluble fiber also lowers cholesterol levels and helps to prevent heart disease. It can also help to prevent constipation.
Resistant Starch
This is found in many foods like grains, firm bananas, lentils and potatoes. It helps to improve bowel health.
How Much Do You Need?
Opinion varies around the world, the recommended dietary allowance (RDA) ranges from 12 – 30 grams per day for adults. Children should eat 10 grams plus 1 gram per year of their age. For example, a 4 year old should eat 14 grams per day.
Tips To Help Boost Your Intake:-
*Change to wholemeal or wholegrain breads or rolls – these contain all 3 parts of the grain.
*Eat breakfast cereals which are wholegrain or contain wheat, bran or oats.
*Eat wholemeal pasta and brown rice.
*Fresh fruit rather than fruit juice because fruit juice is often sweetened and contain artificial colors and flavors but fresh fruit has natural sugars and is full of essential vitamins and minerals.
*Add beans, barley and lentils into your soups and casseroles.
*Eat a variety of fruit and vegetables. They are low in fat, salt and sugar and a good source of dietary fiber.
*Make sure that you drink lots of fluid to enable your body to digest the fiber.
