Food Talk

- Ramesh Gajria

Fibre

It is recommended that an adult requires at least 30g of fibre a day. Fibre is essential to keep in check blood sugar levels and cholesterol and to promote the absorption of nutrients. Incidence of diabetes, coronary artery diseases and bowel cancers were observed to be low among communities that traditionally have a more fibrous diet.

Categories of fibre

Soluble fibre is mainly of plant origin and its major role is to reduce the level of LDL cholesterol, and also, to some extent, help prevent constipation. Soluble fibre is found in oat bran, barley, nuts, seeds, beans, lentils, soy, peas, and some fruits and vegetables. It is also found in psyllium, a common fibre supplement.

Insoluble fibre adds bulk to stools and prevents constipation and other complications such as hemorrhoids, diverticulitis, etc. Insoluble fibre is found in wheat bran, corn bran, rice bran, the skins of fruit and vegetables, nuts, seeds, dried beans and wholegrain foods.

Top up fibre in your meals

Switch to whole grains such as brown rice, multigrain breads, etc.