Fibre

Dietary fibre, both soluble and insoluble, comes from eating the indigestible cell wall of plants.  It is found in fruits, vegetables, grains, and legumes.

Soluble Fibre

• Forms a gel when dissolved in water
• Absorbs and eliminates cholesterol from your body, thus lowering total cholestel
• Slows absorption of sugar and prevents spikes in insulin (helpful for Type II diabetes)
• Slows digestion and increases absorption of nutrients
• Absorbs water from the large intestine, softening stool
• Gel-like consistency of stool promotes regular peristalsis (stretching and contracting of intestines which helps to force the waste through your system)
• Ferments in the intestines, promoting the growth of healthy bacteria in the gut (helpful for immune function, digestion, and elimination)
• Fermentation also creates short-chain fatty acids, which provides healthy fuel for intestines and causes the liver to release less cholesterol
• Sources:  rice, oatmeal, barley, quinoa, legumes, fruits, vegetables, psyllium, flax seeds (some of these contain both soluble and insoluble fibre)

Insoluble Fibre

• Bulk or roughage
• Cannot be dissolved in water
• Moves food through the digestive tract quickly, thus preventing waste and toxins from building up in your body
• Provides a feeling of satiety (helpful for weight management)
• Provides bulk to stool (helpful for constipation and hemorrhoids)
• Balances intestinal pH (reduces the risk of colorectal cancer)
• Sources:  bran layer of grains, vegetables, skin of fruit

Your best source of fibre comes from eating a balanced diet of whole foods, including vegetables, wheat-free grains, and legumes.  Unless you have a medical complaint or a very poor diet of fast/junk foods, supplementation is often not necessary.  If you are not getting enough fibre from your diet, 1-2 tablespoons of ground flax seeds are a great source of fibre.  To prevent the gas and bloating that is common when introducing more fibre into your diet, slowly increase the dosage over a couple of weeks and drink lots of water and herbal tea.