Equipping People To Make Sense Of What They Are Told
Dietary Fibre. There are at least a dozen different compounds that fall under the
general heading of dietary fibre, including:
Beta-glucans.
Cellulose.
Gums.
Lignans.
Pectins.
Generally fibre is categorised as:
Soluble. (Dissolves in water)
Insoluble. (Does not dissolve in water)
Resistance Starch (not easily digested)
All have very different functions in the body.
Maintaining a food diary and uncovering personal food triggers is an essential health
tool.
Note
Too much fibre may interfere with the absorption of minerals such as iron, zinc,
magnesium, and calcium. However, this effect usually does not cause too much concern
because high-fibre foods are typically rich in minerals.
Soluble Fibre:
Works to lubricate, soothe and regulates the digestive tract, stabilise the intestinal
contractions, and normalises bowel function.
Works to relieve diarrhoea and constipation.
Dissolves in water (it is not digested). This allows it to absorb excess liquid in
the colon, helping to prevent diarrhoea by forming a thick gel and adding a great
deal of bulk as it passes intact through the gut. The gel also assists in keeping
the GI muscles stretched gently around a full colon, giving those muscles something
to grip during peristaltic contractions, acting to slow rapid transit time and explosive
bowel movements associated with diarrhoea.
The full gel-filled colon (as opposed to a colon tightly clenched around dry, hard,
impacted stools) provides grip during the muscle waves of constipation, allowing
for an easier and faster transit time. The passage of the thick wet gel relieves
constipation by softening and pushing through impacted faecal matter.
The thick wet gel acts as a lubricant which helps to soothe any inflammatory action
within the colon.
Soluble fibre helps slow down digestion (which keeps you from getting hungry as quickly
after a meal) and helps regulate blood sugar and cholesterol levels. A diet high
in soluble fibre can help reduce your risk of heart disease, diabetes, and may help
weight loss.
Proper digestion requires coordinated movements of the stomach and intestines to
mix food with digestive enzymes, to stir the nutrients so they approach the intestinal
wall for absorption into the body, and to propel the intestinal contents through
the digestive tract. This movement of the walls of the gastrointestinal (GI) tract
and their contents is known as gastrointestinal motility.
There is considerable normal variability among healthy those in transit times through
different sections of the gatrointestinal tract.
The time required for material to move through the digestive tube is significantly
affected by the composition of the meal.
Transit time is influenced by such factors as psychological stress and even gender
and reproductive status.
The time taken for food or other ingested objects to transit through the gastrointestinal
tract varies depending on many factors, but roughly, it takes 2.5 to 3 hours after
meal for 50% of stomach contents to empty into the intestines.
Total emptying of the stomach takes 4 to 5 hours. Subsequently, 50% emptying of the
small intestine takes 2.5 to 3 hours. Finally, transit through the colon takes 30
to 40 hours.
Insoluble fibre does not absorb or dissolve in water. It passes through the digestive
system in close to its original form. It increases the movement of material through
your digestive tract and increases your stool bulk which promotes regularity.
Most insoluble fibres come from the bran layers of cereal grains. Insoluble fibre
is the type that helps prevent constipation, colon cancer and other digestive diseases.
Sources of insoluble fibre include:
Corn bran. Dark leafy vegetables. Flax seeds. Fruit and vegetable skin. Nuts. Seeds.
Wheat bran.
Side effects may occur such as:
Eating a large amount of fibre in a short period of time can cause intestinal gas
(flatulence),bloating, and abdominal cramps. This usually goes away once the natural
bacteria in the digestive system get used to the increase in fibre in the diet.
Adding fibre gradually to the diet, instead of all at one time, can help reduce gas
or diarrhoea.
The flakes and particles of fibre may irritate a sensitive bowel and exacerbate gut
symptoms such as:
Bloating.
Diarrhoea.
Distension.
Pain.
The benefit obtained from foodstuffs may vary from person to person, and while there
is clear health benefits to be obtained by the inclusion of soluble and insoluble
fibre in the diet those with a sensitive bowel may find that a general rule regarding
the inclusion of fibre in their diet is not suitable for them.
Resistant starch.
Considered to be a third type of dietary fibre (not easily digested) Resistant starch
may be used as a fuel for health promoting bacteria acting as a prebiotic which benefits
bowel health.
Resistant starch is associated with:
Lower cholesterol and triglyceride levels.
Promotion of "good" bacteria.
Suppression of "bad" bacteria and their toxic products.
Promotion of bowel regularity.
In a meal it is associated with less fat storage after that meal.
Resistant starch is especially associated with one type of short chain fatty acid,
called butyrate, which is protective of colon cells and associated with less genetic
damage. Short chain fatty acids are the colon cell's main energy source.
Butyrate is the most important one. Butyrate has been shown to increase wound healing
and to reduce inflammation in the small intestine. It is thought that butyrate induces
enzymes to promote healing of the intestinal lining.
Resistant starch is associated with more mineral absorption, especially calcium and
magnesium.
Sources of resistant starch include:
Bananas, corn , potatoes, yams, pasta, pearl Barley, whole grain bread, navy beans,
oatmeal, lentils and brown rice Whole grain bread and oatmeal have the lowest resistant
starch.
