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What is the
value of fibre in the diet?
Strictly speaking, fibre is not a food element. Fibre
is generally divided into two categories : the less
digestible bran fibre from grains and the more digestible
‘cellulose’, fibre from fruits and vegetables.
Cellulose forms the framework of fibres of plant and the
walls of vegetable cells. The cellulose or food fibre in
fruits and vegetables can be broken down to release
nutrients, especially in the case of cooked vegetables.
The bran fibre supplied by the whole grains, passes
undigested through the intestinal tract in the form of
silk fibres.
You need both types of fibres in your diet, for good
health. But they should be supplied in a balanced diet
that includes ‘some of all’ the basic foods.
The chief value of fibre is in the fact that, it is
perfectly harmless and a laxative. Fibre seems to be
Nature’s best provision as a laxative. Fibre, when
it is softened by water becomes soft and pliable as wet
paper, non-irritating but is an emollient (soothing
substance). It excites the bowel not by scratching or
irritating it but by a gentle titillation and by giving
to the food sufficient mass to distend and stimulate the
bowels to vigorous activity.
Doctors believe that constipation resulting from low-
fibre foods residue, forms tiny pressure pouches
(diverticulli) in the walls of the colon. Feacal waste
retained too long in the colon inflames these pouches and
allows bacterial activity to convert bile acids to
cancer-causing toxins.
Straining to empty packed bowels as in constipation may
result in painful piles and so on.
Furthermore, over consumption of zero-fibre foods such as
meat and dairy products and processed carbohydrates lead
to a build-up of fat and cholesterol in blood leading to
thickening and narrowing of arteries (atherosclerosis)
and heart disease. Refined carbohydrates low in fibre
play a role in development of diabetes, obesity, colon
cancer and other diseases.
When planning your meals for an increased intake of
food-fibre, it is enough to know that meat, fish,
poultry, dairy products and processed foods do
‘not’ contain fibre.
The best sources of fibre are : Whole grain bread and
cereals. Raw fruits and berries: apples, plumps,
cherries, grapes, oranges, figs, bananas, apricots,
strawberries, raising, huckle berries, goose berries,
cran berries, dried fruits (also high in sugar) also
seeds and nuts.Vegetables : Asparagus, beans, brussel sprouts, cabbage,
carrots, cauliflower, celery, cucumber, kholrabi,
lettuce, onions, parsnips, dried peas, baked potatoes,
pumpkin, spinach. Agar-Agar (china grass) is a
non-irritant and a remarkably effective laxative.
"Popcorn"
is the most wholesome
of cereal foods. If you enjoy popcorn you’ll be
pleased to learn that plain popcorn is non-fattening and
high in fibre. It’s also a complete protein, easily
digested and thus superior to many denatured breakfast
foods which are found in the market. It is non-fattening
and practically starch free, since in the process of
popping, its starch is transferred into dextrine, a
digestive intermediate carbohydrate which is easily
assimilable. Moreover, it is a laxative, providing bulk
and by its tendency to absorb moisture in the intestine,
promotes peristalsis (forward intestinal movement).
Because of its bulk it is rarely eaten in excess, and can
be freely used to curb between meal hunger.
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