Understanding how our metabolism influences our health and appearance goes farther back than the introduction of biochemistry. The advantages of modern biochemical research
in the 20th century have allowed for detailed analysis through the discovery of molecular and metabolic pathways through the cells. Among the research into how the metabolism
affects our health, much attention has been given to dietary fibre, also referred to as roughage, as it constitutes the indigestible portion of plant based foods.
The Two Main Components of High Fibre Food and Where to Find Them
- Soluble fibre is the prebiotic or viscous fibre that more easily converts into gases and physiologically active byproducts. Sources of soluble fibre are:
- Legumes
- Oats, barley, rye, chia
- Some fruits and their juices apple, prune, plum, banana, berry, pear
- Vegetables such as broccoli, brussel sprouts, carrots
- Root vegetables such as onions and sweet potatoes
- Psyllium seed husk or mucilage
- Insoluble fibre is considered metabolically inert and acts to absorb liquid as it passes through the digestive system. Some examples are:
- Whole grains
- Bran wheat or corn
- Nuts
- Potato skins
- Flax seed, hemp seed
- Seeds
- Lignans
- Vegetables such as green beans, zucchini, celery, cauliflower
- Fruits such as avocado and banana
- Fruit skins, such as tomato or kiwifruit
The Effects of Dietary Fibre
Fibre plays a role in changing the nature of the content of food that is being digested in the gastrointestinal tract. As nutrients and chemicals are being absorbed in the
digestive tract, soluble fibre easily absorbs water causing it to become gelatinous where it is fermented by bacteria. Insoluble fibre has quite the opposite reaction, creating
more bulk in the system that is not fermented.
- Advantages:
Fibre assists in producing healthful compounds through the fermentation of soluble fibre, which works to soften stool and increase bulk through insoluble fibre, both of which
shorten the transit time within the intestinal tract.
- Disadvantages:
A diet high in fibre has the potential for gas production which can lead to bloating. Sufficient fluids become significant to avoid constipation with a high fibre diet.
Medicinal Uses of Dietary Fibre
Adequate dietary fibre is essential to clearing toxins and for maintaining a healthy bowel. Psyllium seed husks from the Plantago ovata plant are a purely natural high fibre. It
is a water-soluble husk that can dissolve into a gelatinous substance that has medicinal purposes.
Analysis of psyllium enriched cereals determined positive results in human studies that saw LDL cholesterol levels lowered. Psyllium has also proven successful in lowering blood
pressure, and relieving abdominal pain and the discomfort associated with irritable bowel syndrome (IBS).
Use of psyllium seed also promotes improved regularity by restoring balance in the colon as it helps to solidify loose stools or conversely, harden soft stools, allowing for
either to pass more easily. It also helps to create a proper balance of healthy bacteria in the colon and the intestines when utilised regularly as a dietary supplement.
