The fibre that binds life

Neha Pathania

Low-carb diets are trending nowadays among those who want to maintain a healthy weight. But a diet which is low in carbohydrates cannot be called healthy because carbohydrates besides being a major source of energy for the body also serve many important functions. 

A diet low in carbohydrates can be dangerous to for body's gut microbiota. Carbohydrates produce short-chain fatty acids in colon (large intestine) by fermentation of fibre (found in complex carbohydrates) in the intestinal tract. Intestinal microbes are beneficial for human health. These short chain fatty acids are good for colon health as well. 

Long periods of not eating complex carbohydrates can damage the gut health because the gut, then, would remain deprived off many good nutrients which we get from good or complex carbohydrates.

Fibre is a key to a healthy body, as beneficial bacteria rely on the carbohydrates for energy by using the fibre which we eat that we get from the diet though carbohydrate sources. If we don't include carbohydrates in the diet, then bad bacteria may impact digestion. The good bacteria that we get from digestion of fibre has many vital functions. These metabolise nutrients and drugs in our body. These bacteria help immune system to prevent infections. These also they help in T-cell (natural immune cells) production. These bacteria also maintain structure of the gastrointestinal tract. 

Dietary fibre plays important role in preventing colon cancer. Our diet should have a proper balance of carbohydrates, proteins and fats. Dietary fibre is generally defined as that portion of food that is not digested in the small intestines and passes to the large intestines where it is fermented, fully or partially. It is also called bulk or roughage. It is something that humans cannot digest. We lack the digestive enzyme that is needed to break dietary fibre. 

There are   two types of fibres — soluble and insoluble. 

Soluble fibre: It dissolves in water to form a gel like substance. It gives many health benefits. It reduces blood sugar, blood cholesterol,etc. Oats, peas, carrot, psyllium husk, citrus fruits, apple, barley, etc. are some sources of soluble fibre.

Insoluble fibre: It does not mix with water and passes through the digestive system as it is. It acts as a bulking agent, and helps speed the passage of food and waste through the intestines. It is beneficial for those who struggle with constipation. Wheat bran, whole wheat, legumes, vegetables are sources of insoluble fibre.

Women need 25 gm of fibre per day and men need 38 gm of fibre per day. Carbohydrates, especially complex ones, and the fibre in these is an important part of diet. It is not only beneficial for gut health but overall health as well. 

Some ways to include fibre in diet 

1.Choose whole grains over refined grains: Whole grains are naturally rich in fibre but processing removes fibre from them like white rice, white bread, etc. Choose brown rice, oats and food made with whole grains.

2.Choose snacks wisely: Most of the time we munch on snacks which are processed and low in fibre. Opt for nuts, popcorns and fruits over biscuits, noodles, etc.

3.Eat a fruit everyday: This is the easiest way to increase fibre in the diet. Eat a fruit in a day it gives you essential vitamin and minerals and provide bulk in the diet.

4.Eat minimum three servings of vegetables: Have at least five servings of vegetables and fruits everyday to give your body adequate fibre. Add vegetables in each meal and eat fruits as a healthy snack.

5.Add beans to your salad: Next time you make salad, add kidney or other beans to salad. It will add fibre and help you to achieve your daily fibre intake.

— The writer is chief dietician, Paras Hospital, Gurugram