Keep things moving along to prevent disease.

Fibre, or roughage, is an indigestible carbohydrate that has little caloric value. Fibre forms the skeletal system of plants and dietary fibre consists of those parts of the plant foods that cannot be digested by enzymes or other digestive secretions in the alimentary canal.

According to Dr Sheetal R. Mhamunkar, nutritionist, NMC Hospital: "Dietary fibre is important for proper bowel function, can reduce symptoms of chronic constipation, diverticular disease, hemorrhoids, and may lower risk of heart disease and some cancers. I have noticed that residents of the UAE in general do not get enough fibre."

Researchers at the Harvard School of Public Health have found that a high dietary intake of plant fibres helps protect people from heart disease and diabetes.

Dietary fibre plays an important role in the maintenance of health and prevention of diseases.

"The amount of fibre a person should eat depends on their weight. Fibre is not present in any animal products such as meat or milk – which makes a strong case for vegetarianism," says Nafeesa Ahmed, Nutritionist, Zulekha Hospital.

According to Ahmed, the average recommended daily intake of fibre is 25-30 grams. Increasing dietary fibre intake can be beneficial for patients with irritable bowel syndrome (IBS), who have diarrhoea and rapid colonic transit, as well as for those who have constipation and slow transit.

A high fibre diet regulates the condition inside the colon to avoid both extremes —constipation and diarrhoea. Dietary fibre increases the bacteria in the large intestines that require nitrogen for their growth.

This in turn reduces the chances of cancerous changes in cells by reducing the amount of ammonia in the large bowel. Fibre reduces the absorption of cholesterol in the diet and lowers cholesterol levels.

It also slows down the rate of absorption of sugars from the food in the digestive system.

Certain types of fibre increase the viscosity of the food content.
This increased viscosity indirectly reduces the need for insulin secreted by the pancreas. This controls diabetes and helps stop blood sugar levels from rising rapidly. "Bran, legumes, fruits and vegetables contain insoluble fibre while oats, rye, barley, fruits and vegetables contain soluble fibre," says Ahmed.

If not consuming enough fibre causes problems, getting too much fibre comes with its share of difficulties as well.

Moderation

"Moderation is the key. Usually older people show intolerance to fibre as their digestive system slows down. Ingesting too much fibre can cause bloating and flatulence," says Ahmed.

Consuming above the recommended amounts of fibre too quickly can cause abdominal distention and bloating. It can also decrease the absorption of certain vitamins and minerals, so it is important to take a multivitamin if your diet contains a lot of fibre.

"If you are planning to add more fibre to your diet to meet the recommended 20 to 35 grams per day, you need to do it very slowly and drink plenty of water to avoid any uncomfortable side effects," says Mhamunkar.

FINDING FIBRE

High fibre foods
- Wholemeal or whole grain bread
- Whole grain cereals containing bran, oatmeal, barley and cracked wheat
- Foods made with whole grain flour, whole wheat and rye
- Wholemeal pasta and spaghetti, brown rice or wild rice
- Fresh fruits and vegetables
- Salads made from a variety of raw vegetables
- Soya milk and soya products
- Flax seeds
- Baked beans, cooked lentils and split peas
- Nuts, popcorn, seeds, dried fruit.

Low fibre foods
- White bread
- Refined cereals
- Foods made with white flour
- Potato chips, and similar snacks
- Meat, fish, poultry
- Plain lettuce salads
- Fatty food, fast food and sugar
- Juice or fruit drinks
- Refined pastas, instant or polished rice

Note: Seeds, nuts and granola should be eaten in moderation as they are high in fibre, but are also loaded with fat, salt and sugar.

- Source: berwickheartsupport.co.uk & gastro.net.au