OLUFUNKE FROM PUNCH
I wish to start today’s column with sincere appreciation for the thoughtful birthday messages and kind wishes from everyone. I am deeply touched. One of the messages cracked my ribs. It read, “On behalf of apples, bananas, cashew and all your readers around the world, I wish you more fruitful years…..” Truly, mother nature is happy with the way we have been exploring her.
You have probably heard people say, ‘Eat more fibre’. It is sold in supplement forms and a lot of people are familiar with it. But do you know why fibre is good for your health? This is what we are about to find out. Dietary fibre, also known as roughage or bulk, includes the parts of plant foods your body cannot digest or absorb. Unlike other food components, such as fats and proteins, which your body breaks down and absorbs, fibre is not digested by your body. Instead, it passes relatively intact through your stomach, small intestine and colon and out of your body. It has two main components: soluble fibre and insoluble fibre.
Soluble fibre dissolves in water and forms a gel-like substance in the stomach. Bacteria later break the gel down in the large intestine. It lowers low-density lipoprotein cholesterol in the blood by affecting how the body absorbs dietary fat and cholesterol. It provides some calories to the person. It also slows down the absorption of other carbohydrates through digestion, which can help regulate blood sugar levels. Good sources of soluble fibre include beans, fruits, oats, nuts and vegetables.
Insoluble fibre, on the other hand, does not dissolve in water and it passes through the gastrointestinal tract, mostly intact. It does not provide calories. It helps build bulk in the stool, helping a person pass stool more quickly. It can also help prevent constipation. Good sources of insoluble fibre include brown rice, legumes, leafy greens, almonds, walnuts, seeds and fruits with edible skins. Most high-fibre-containing foods have both insoluble and soluble fibre (oranges are a good source of both soluble and insoluble fibre), so people do not need to think much about the difference. Instead, they can focus on overall fibre intake.
Let us see some of the benefits:
1: Protection against heart disease
Several studies have examined dietary fibre’s effect on heart health, including preventing cardiovascular disease and reducing blood pressure. A 2017 review of studies found that people eating high-fibre diets had significantly reduced risk of cardiovascular disease and lower mortality from these conditions. The authors say that these heart-protective effects could be because fibre reduces total cholesterol and low-density lipoprotein cholesterol, also called ‘bad cholesterol,’ which is a major risk for heart conditions.
2: Better gut health
Fibre is important for keeping the gut healthy. Eating enough fibre can prevent or relieve constipation, helping waste to move smoothly through the body. It also encourages healthy gut microbiota.
