Diet, slimming and weight management  Diet, slimming and weight management  Diet, slimming and weight management  Dietary fibre “Dietary fibre” (often referred to as "bulk" or "roughage") is a complex carbohydrate that passes through the gut and small intestine undigested and reaches the large intestine largely unaffected, where it may or may not be fermented by gut bacteria. Other nutrients are digested and used in other parts of the body by this stage. Dietary fibre which is not fermented is excreted in the faeces. It is something people really don’t normally think a great deal about, and let's face it, who wants to think about it? Having said that, fibre really does play a critical role in helping us to sustain a fit and healthy body and it is worth spending a little time trying to better understand how it works in the body - particularly if you are trying to lose weight and keep it off. Dietary fibre comes from plant sources, for instance fruit, vegetables and grains, and contributes to a healthy diet and way of living. The vast majority of people consume numerous classes of fibre each day without realising it. It is normally grouped according to its solubility, into soluble or insoluble. Both forms of fibre are present in different proportions in fibre-containing foods. Dietary fibre isn't just about taking in unprocessed bran. This could upset many peoples' systems, creating bloating, excessive wind and anal discomfort. More and more it is being realised that dietary fibre has a vital function to play in several areas of nutrition. For example, it is widely thought that dietary fibre is necessary for maintaining a healthy digestive system. What is soluble fibre? Soluble fibre is basically fibre that dissolves in water. It consists of sticky substances, such as gums and pectin, which form a gel-like compound in the presence of liquid. It is present in fruits and vegetables. You can also acquire soluble fibre from dried beans, peas, oats and oat bran, flaxseed and psyllium husks. Due to its soft, soluble nature, it soaks up water as it moves through the digestive system. As well as being thought to help to reduce cholesterol (by binding with cholesterol and stopping it from being reabsorbed into the bloodstream), it is also widely believed to help keep blood glucose levels under control. When soluble fibre absorbs water, it becomes a gelatinous material that is then fermented in the colon to produce chemicals called short chain fatty acids.  It could also possibly help with Irritable Bowel Syndrome (IBS) symptoms. It is a fermented source of nutrition, meaning that it has bacteria in it that breaks down the carbohydrates in the colon. Another benefit of soluble fibre is that your tummy remains fuller for longer, providing a full feeling - helpful for those trying to lose weight! What is insoluble fibre? Insoluble fibre is most commonly present in wheat bran, some forms of vegetables and in whole grain products. Some vegetables loaded in insoluble fibre include carrots, peas and broccoli. Insoluble fibre is, chemically, mostly cellulose and lignin. It is often compared to a sponge; it soaks up water and moves solid waste materials out of your intestines. Constipation can be a very common problem. Toxic bowel material needs to be passed on a daily basis and, permitted to gather in the colon, may lead to many bowel diseases, including colon cancer and diverticulosis. Constipation can also be an unwanted effect of a high-fibre diet if water ingestion isn't also heightened. Constipation is a serious problem for people of every age group in today's fast-paced, junk food fuelled modern society. Pressure, low fibre diets, insufficient exercise, certain medications and lack of fluids can all result in chronic bowel problems. Potential benefits of a high fibre diet High fibre diets are generally believed to be useful in a number of ways. For instance, by helping to avoid polyps or diverticulitis by eliminating many harmful toxins that remain in the colon. High fibre diets could also potentially help to lessen the surge of blood sugar dissipating from the intestines, while lowering a person's weight. Until recently, it was widely held that a low fibre diet was best for those who have colon disorders. However the medical community is now largely promoting a high fibre diet. It is said that our daily food intake should ideally contain approximately 25 to 30 grams of fibre. Fibre keeps stools soft and keeps the contents of the intestines moving. One of the primary reasons our diets are so fibre-poor is because of the change in the way wheat was refined into flour at the turn of the century, from a crushing to a finer rolling process. It is believed by most nutritionists that proper digestion is essential not just to maintain good health and maintain a healthy weight, but for the body to function efficiently. A big element in successful digestion is including plenty of fibre in your eating regimen.   © Specialist Supplements Ltd 2011 0845 094 3627 Your health is your responsibility This is an information site only! 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