Until two years ago, during Ramadan, Amani* would suffer from frequent bouts of indigestion and abdominal pain. She couldn’t figure out why; she assumed she was allergic to certain foods. She consulted a few doctors, but that didn’t help. Finally, she approached Shamsa Al Beloushi, a dietician at RAK Hospital, for help. It was after a complete check of her food habits that Shamsa zeroed in on the root of the problem: there was very little fibre in Amani’s diet. Amani was having foods which ranged from sandwiches with white bread to pastries, carbonated drinks and fried foods.
So Shamsa set about recommending dietary changes, including at least five servings of fresh fruits and vegetables every day. Thanks to the regimen, Amani’s condition has improved gradually. Within a week, she was feeling well again.
Maryam* suffered from severe irritable bowel syndrome (IBS). She would happily tuck into hefty burgers, platters of pasta and mutton kebabs washed down with soft drinks. She would also have many cups of tea and coffee, depending on her mood. She disliked fruits and vegetables. When she consulted Shamsa Al Beloushi about her problem, she was advised to eat a fibre-rich diet. She was told to have two to three helpings of vegetables, three to four servings of fruits, to avoid tea or coffee and to substitute white rice, pasta and breads with the wholesome brown variety. Additionally she was advised to consume low-fat milk and low-fat yoghurt.
Within two weeks of following this dietary pattern, Maryam was able to fast without any discomfort. She felt more active and energetic – she would exercise every morning and not feel lethargic about it anymore.
Shamsa says that during Ramadan she treats several cases like these which are due to improper eating habits. “Fried foods, sweets and other low-fibre snacks are best consumed minimally, especially when you are ending your fast,” says Shamsa. “While this does not add any nutritional value to the meal, it adds to the body weight. A fibre-rich diet on the other hand plays a crucial role in maintaining health. By consciously choosing to eat in moderation, and opting for high-fibre foods, you get great health benefits during the month of fasting.”
Analysing dietary fibre
So what exactly is dietary fibre? It is part of a plant, which cannot be digested by humans, says Shamsa. When consumed, it becomes a bulk and gets passed directly to the colon. “In the process, it ‘binds’ itself with various acids, including bile acids (made from cholesterol to digest dietary fats).”
There are two types of fibres: soluble and insoluble. Soluble fibre is made of pectin, gum and mucilage and is usually found in plant cells. It helps in lowering blood cholesterol levels and can also relieve medical conditions like constipation. Good sources of soluble fibre include fruits and vegetables, cereals like oats, bran and barley; dried beans, lentils and peas; soy milk and soy products.
“Soluble fibres take time to exit the stomach sac so you feel full for a longer duration. This is especially helpful when you are fasting.”
By eating more of soluble fibres like oats, for instance, you can reduce the absorption of cholesterol in the blood. LDL levels can be lowered with high-fibre diets as the bile acids bind to the fibre and are eventually excreted. This is the reason health experts urge us to consume high-fibre cereals as they help to rid the body of unfriendly fats like LDLs and protect against coronary diseases.Insoluble fibre is made of cellulose, hemicellulose and lignin. This type of fibre is found in plant cell walls. It adds bulk to digestable food and prevents constipation. Good sources of insoluble fibre are wheat, corn and rice bran, the skins of fruits and vegetables, nuts, seeds, dried beans and wholegrain foods.
On the other hand, meat and poultry products do not contain any fibre. Fruit and vegetable juices, fatty food, white rice, bread, macaroni and white sugar are some foods with low-fibre content.
If you are on a high-fibre diet, you should also ensure that you drink plenty of water as it really helps in facilitating the movement of bulk through your digestive system. Drink at least 8-10 glasses between iftar and suhour. Try to include more water-rich fruits and vegetables to keep your body naturally hydrated.
“On a broad basis,” says Shamsa, “the break-up of fibre content in everyday foods should be as follows: seven servings of wholegrain breads and cereals (two in breakfast, two during lunch, two during dinner and one as snack); two servings of fruits and five servings of vegetables (two as salad at lunch, two as salad at dinner and a bowl of vegetable soup during the day).”
She advocates a mix of fibrous foods to add variety to mealtimes. Dry fruits, nuts and dates are high-fibre foods that appeal hugely to
the taste buds.
“When preparing a fibre-rich meal,” says Shamsa, “keep in mind that processing, preparing and cooking of food can reduce the dietary fibre. It is, therefore, better to eat whole grains – either cracked, ground, flaked or with the kernel intact. Addition of extra bran to breads also adds fibre. Fruits and vegetables should be served with skins and seeds (if these are edible).” Preferably serve them raw, wherever possible.
How much is too much?
For those above five years but below 60, it is mandatory to consume dietary fibre of up to 25-30 grams every day. For children under five, this should be between 10 to 15 grams.
But while high-fibre foods are advocated as a healthy choice, overeating them could lead to problems. Over-consumption may cause a decrease in the absorption of minerals like iron, zinc and calcium.
She cites the case of Hamza*, a 19-year-old internet buff who chanced upon the ‘ultimate diet’ to lose weight while surfing the internet: have plenty of fibre, take in less carbs and proteins and drink green tea. He followed the diet with unmitigated zeal and although he lost weight, he also ended up with stomach ulcers. Shamsa put him on a no-fibre diet and cut out the green tea completely. A high-carb diet was administered to undo the damage.
“Always consult a dietician or a doctor before you switch to a high-fibre diet,” advises Shamsa.
“It may initially cause an increase in flatulence and stomach ache. This is natural and usually subsides over a period of time.”
Benefits of fibre-rich foods
- They help you feel full sooner thus making you eat less.
- They help in the elimination of toxins.
“Excessive consumption of fatty and fried foods can lead to constipation and irritable bowel syndrome (IBS). Fibre-rich foods not only help you avoid these problems, they also help you to lose weight [by making you eat less],” says Shamsa. - Medical conditions like haemorrhoids and diverticulitis (an inflammation in the large intestine caused by slow bowel movements) can be controlled.
- They slow down glucose absorption from the small intestine into the blood. “It is a fact that weight gain is directly linked to blood sugar and insulin levels. When you eat fibre-rich foods, they ‘bind’ with the blood sugar thereby decreasing its absorption by the blood stream.This further leads to their excretion and this is how blood sugar is controlled. Similarly, fibrous foods bind with bad cholesterol (LDL) and so help keep the body’s blood cholesterol levels low.”
- Fibre encourages peristalsis (the movement of food along the digestive tract).
- A high-fibre diet helps control hyperlipidemia (very high levels of lipids and fat in the blood). “However, patients with a history of acidity should abstain from such foods,” says Shamsa.
Healthy guidelines for iftar
“Do not drink too much water or juice as soon as you break the fast. By doing so, you will feel full and be deprived of the necessary nutrients. Have water or water-based drinks in small portions and then eat.
“The second important rule to observe is chew food slowly and thoroughly. By eating too fast and too much, the food may not break down properly. Besides, this strains your digestive system.” Shamsa also discourages the consumption of sweets.
“These not only add calories but also spike blood sugar and blood cholesterol levels,” she says. “Go for healthier choices like fresh fruits, nuts and dry fruits.”
*Names of patients have been changed to protect their identities.
