Ask a Dietitian
"Diana, just a quick heads up to let you know we are still using your cookbook and the guys will often be heard saying what would Diana say about this or that....really good feed back... I made your potato salad and the oriental coleslaw on Sat. for a family luncheon and had rave reviews so thanks again."
BC Hydro
High Fibre Diets
There are many reasons why people should eat more fibre, some just for health promotion and some for treatment of disease. The purpose of a high fibre diet is to increase fecal bulk and promote regularity. A diet high in fibre is also known to normalize serum lipid (cholesterol) levels and to slow the rise in blood sugar levels following a meal or snack containing carbohydrates.
A diet high in fibre can be used in the prevention or treatment of constipation, Inflammatory Bowel disease, Irritable Bowel Syndrome or colitis, Diverticular Disease, Diabetes Mellitus, Obesity and hypercholesterolemia.
There are various types of fibre, each with their own functions and food sources. The 2 main types of fibre are insoluble and soluble. Within the insoluble fibres there are cellulose, hemicellulose and lignin. The soluble fibres include pectins, gums and mucillages.
Fibre Type |
Probable Functions |
Sources |
| Water Insoluble | ||
| Cellulose |
|
Apples, whole-grain cereals, bran, Brazil nuts, broccoli, Brussels sprouts, Cabbage, carrots, celery, green and lima beans, peanuts, pears, peas, rhubarb, sweet peppers, was beans, whole wheat flour |
| Hemicellulose |
|
Apples, bananas, beets, bran, whole grain cereals and reads, Brussels sprouts, eggplant, green beans, mustard greens, radishes, sweet corn |
| Lignin |
|
Bran, whole grain cereals and breads, Brazil nuts, peanuts, cabbage, eggplant, green beans, peaches, pears, peas, radishes, strawberries, tomatoes |
| Water Soluble | ||
| Pectin |
|
Apples, bananas, Beets, cabbage, carrot, cauliflower, citrus fruits, dried beans, grapes, green beans, okra, potatoes, strawberries |
| Gums/mucilages |
|
Dried beans, oat bran, oatmeal, sesame seeds |
Recommended intake:
Men need 38g of fibre per day for normal health and women need 25g per day.
The Bottom Line: Try to eat whole grains most of the time rather than refined grains, eat at least 7-10 servings of fruits and vegetables and include foods such as nuts and seeds, beans, lentils and chickpeas on a regular basis.