Dietary fibre is good for our heart as it can help keep both blood pressure and cholesterol levels low. — TNS
Beta glucan, guar gum, hydroxypropylmethylcellulose – what would you do if saw these listed on a food ingredient label?
If you are of the mind not to buy any food with ingredients you cannot pronounce, you may be surprised that these ingredients are included in the US Food and Drug Administration (FDA) definition of dietary fibre.
What is dietary fibre exactly?
That’s not an easy question apparently.
According to the International Food Information Council (IFIC), scientists around the world have not landed on a singular definition.
They do agree on a few things, however.
Dietary fibre is only found in plant-based foods.
In its various forms, it is a “non-digestible carbohydrate”, meaning that it cannot be digested by the human body.
Yet it is considered a nutrient that provides an ever-expanding array of health benefits.
Ever wonder why nutrition experts continue to drill us on the value of eating “whole” foods?
Much of that has to do with the dietary fibre contained in intact plants such as vegetables, fruit, nuts, beans, whole grains and cereals.
(Hint: Choose a wide variety of fibre-containing foods for best results.)
Research has shown, for instance, that a higher intake of dietary fibre can help lower blood pressure and cholesterol levels.
It can help keep blood sugar (glucose) levels in check.
And it may help lower the risk for certain types of cancer such as colon cancer.
Perhaps the most exciting role of fibre is how it affects our gut health.
Besides keeping us “regular”, certain types of dietary fibre (aka prebiotics) feed the good bacteria in our intestines.
These good bacteria help our bodies absorb important nutrients, fight off invading pathogens (bad bacteria), and may even play a role in keeping our weight in check.
How much dietary fibre do we need?
According to the US Institute of Medicine Food and Nutrition Board (now known as the National Academies of Sciences, Engineering and Medicine), we need about 14 grammes of fibre for every 1,000 calories we consume.
That figures to about 25g a day for women between the ages of 19 to 50.
Men in this age category require about 38g a day.
If you think that’s easy, take a day and calculate how much dietary fibre you actually consume.
An orange or banana contains about 3g, for example.
A cup of cooked beans can have as much as 15g.
You’ll find dietary fibre in grammes per serving listed on food labels.
Best way to get more dietary fibre?
Choose more plant-based foods for meals and snacks – duh.
Be sure to increase your fibre gradually over time with plenty of fluids to avoid gut issues, says the IFIC.
And don’t make any severe changes in your diet without checking first with your medical provider. – By Barbara Intermill/Tribune News Service
Barbara Intermill is a registered dietitian nutritionist in the United States.
