Fibre remains key factor for health
It may not be a trendy choice, but roughage-rich food can be gastrointestinal pipe cleaner
Dietary fibre is so 20th century.
Important research published and widely publicized in the late 20th Century highlighted fibre’s role in reducing the risk of heart disease, Type 2 diabetes, gastrointestinal disorders and some cancers — all while helping to control weight.
Here in the 21st century, fibre no longer gets the attention it once commanded — save for the occasional fibre bar commercial.
Most North Americans consume less than the recommended levels of 25 grams for women and 33 grams for men.
“It’s a good topic to bring to the surface that’s flipped below the radar screen and needs to be pulled up again,” said David J. Jenkins of the University of Toronto.
He developed the Glycemic Index, which assigns a number to foods to give consumers a way to tell sloweracting “good carbs” from the faster “bad carbs.”
“People are aware of fibre and shouldn’t be thinking of eating a certain number of grams of fibre. They should be thinking about eating more fibre-rich foods.”
Once you eat carbohydrates, proteins and fats, the body uses them or ends up owning them as fat cells. But you only rent fibre that bulks up food without additional calories and serves as a gastrointestinal pipe cleaner that takes leave when its intestinal journey is completed.
Too little fibre causes constipation — “the most common gastrointestinal complaint in the United States, and consumption of fibre seems to relieve and prevent constipation,” states a report by Harvard’s school of public health.
In the past two years, various studies have shown additional benefits of dietary fibre.
One confirmed dietary fibre to be a primary method of prevention for cardiovascular disease. A January 2016 study in the Journal of Diabetes Investigation found higher intake of fruits and various vegetables with fibre as a key factor in lowering the risk of Type 2 diabetes. In June, a study found that dietary fibre potentially could help inflammatory bowel disease. A meta-analysis of research in January found that high fibre intake reduces the risk of pancreatic cancer.
In December, another study found an association between dietary fibre consumption and an overall reduced risk of breast cancer.
Joanne Slavin, a registered dietitian and professor of food science and nutrition at the University of Minnesota, preaches the benefits of fibrerich foods. Yet reaching the recommended 25 daily grams requires conscious effort, she says.
“Most plant foods only have one to three grams of fibre, so unless you eat a lot, it is difficult to consume 25 grams per day.”
While fibre bars can be a good way of getting fibre, she cautioned that they also include added sugar and fat, with high calories.
In the end, it comes down to advising people to eat foods with fibre, Jenkins said.
“You should eat a serving of beans every day,” he said. “Eat oat bran with berries and nuts for breakfast. Cut out the white flour and have whole wheat instead, and have an apple a day to keep the doctor away.”
“If you do that, you will get more useful amounts of fibre and could get something in the order of 25 to 30 grams.”