Types
Fibres are either soluble or insoluble and seven soluble/insoluble types can be found in a wide variety of foods.
Soluble Fibre
Soluble fibre dissolves in water, forming a gel-like substance that decreases food transit time through the gastrointestinal (GI) tract. This increases nutrient absorption into your body, makes you feel more full for a longer period of time, and softens stools. The effects of soluble fibre may be enhanced by complementing with increased water intake.
Insoluble Fibre
Insoluble fibre holds on to water and increases transit time through the digestive tract. It also softens stools and adds bulk.
Bran
Bran can be both soluble and insoluble. What bran, for example, is mostly insoluble and travels through the intestinal tract intact while oat bran acts as a soluble fibre. In any case, bran is derived from the broken coat of seed or cereal grains that has been sifted or bolted from the flour or meal.
Cellulose
Cellulose is an indigestible, insoluble, carbohydrate derived mainly from plant matter and is the most abundant fibre source in most diets.
Gums and Mucilages
Gums are soluble fibres found in the pulp of plants. Mucilages are also soluble fibres.
Hemicellulose
This indigestible, soluble, complex carbohydrate absorbs water and reduces transit time through the body.
Lignin
Lignin is a soluble, woody fibre that supports proper digestive function. It is found in fatty fish, flaxseeds, and walnuts.
Pectin
Pectin is a soluble, gel-like, fibre that is used in plants as a binding agent for fibre structures.
Sources
Bran
Bran is derived from oat, rice, and wheat, among other grains.
Cellulose
Cellulose is located in the outer layer of fruits and vegetables. It is found in apples, beets, Brazil nuts, broccoli, carrots, celery, green beans, lima beans, pears, peas, and whole grains.
Gums, and Mucilages
Gums and mucilages are found in oatmeal, sesame seeds, and dried beans.
Hemicellulose
Hemicellulose is found in apples, bananas, beans, beets, cabbage, corn, green leafy vegetables, pears, peppers, and whole grain cereals.
Lignin
Lignin is found in high concentrations in flaxseed (the whole grain, not the oil). It is also found in Brazil nuts, carrots, green beans, peaches, peas, potatoes, strawberries, tomatoes, and whole grains.
Pectin
Pectin is a soluble fibre found in apples, bananas, beets, cabbage, carrots, citrus fruits, dried peas, and okra.
Ailments / Situations Where Used
Cellulose helps prevent constipation and promotes overall digestive function. As most plant matter contains cellulose, incorporating more fruits and vegetables into your diet will more than provide you with this type of fibre.
Hemicellulose also helps relieve constipation and, as with other fibres, fills the stomach and reduces appetite. As a result, it may prove beneficial in dealing with weight management issues.
Cellulose and hemicellulose both facilitate the elimination of cancer-causing compounds in the intestinal tract.
Psyllium seed husk is often used as an effective laxative. Indeed, the majority of commercial laxative preparations use the husk of this grain as their base ingredient. Ground flaxseed can be used for the same effect.
Lignin helps lower high cholesterol levels and is found to benefit people with diabetes or colon cancer. As this type of fibre binds with bile acids and helps reduce cholesterol, it is also quite effective at preventing gallstone formation. Lignin also lowers estrogen levels by promoting its excretion via urine. For this reason, lignin may help prevent against breast cancer.
Pectin slows transit time through the digestive tract and reduces the body's need for insulin, making it ideal for people with diabetes. As with lignin, it lowers high cholesterol, prevents gallstone formation, and reduces the risk of heart disease. Pectin also helps eliminate heavy metals and other toxins. Many cleansing and elimination programs focus on increased pectin intake primarily through apple consumption.
In general, soluble fibres lower cholesterol, while insoluble fibres help prevent heart disease. Regarding diabetes, soluble fibres lower blood sugar and decrease the need for insulin, while insoluble fibres help prevent against adult-onset diabetes. All types of fibre (excluding those from wheat) reduce symptoms associated with irritable bowel syndrome. Insoluble fibres relieve constipation by increasing transit time through the body.
Optimal Absorption
On average, most diets provide 10g of fibre intake daily, which is considered inadequate. You may wish to increase your intake to a total of 25g to 60g daily, in various forms and from various foods.
If supplementing, do not take with food. In addition, drink a minimum of 8oz./250mL water for each tablespoon of fibre.
If you have a bowel obstruction, Crohn's disease, diverticulitis, ulcerative colitis, or any other condition involving the GI (gastrointestinal) tract, consult with your naturopath or other health practitioner to determine the appropriateness of fibre supplementation for your needs.
Contraindications / Precautions / Warnings
You may experience digestive upset if you increase fibre intake too quickly. Start slowly and work your way up to your desired level.
A high fibre diet prevents optimal mineral absorption due to the presence of phytic acid. Bran, in particular, reduces calcium absorption. Bread-making and other high-heat processes, however, destroy most phytic acid. If you are increasing fibre intake for therapeutic purposes, you may wish to complete your program with a chelated multi-mineral supplement once you have reduced fibre intake to maintenance levels.
Some people experience gas and bloating when taking psyllium. Try ground (not whole) flaxseed instead.
Ailment / Situation Listing
See also
Psyllium Seed
