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How important is Therapeutic Fibre in your diet ?

Posted by Rita Texeira on 17 June 2021
How important is Therapeutic Fibre in your diet ?
Altered GIT (Gastro-intestinal tract) play a significant role in the promotion of metabolic syndrome and obesity. Dietary fibre can modulate the diversity of the microbiome.

Fibre is a group of materials and have different biological effects. Certain types of fibres are fermentable typically by Lacto & Bifido bacteria and this produces short chain fatty acids. These fatty acids are the preferred food for our colonocyte and keep the digestive tract healthy. Some fibres are also prebiotics. Short chain fatty acids also have immunoregulatory and anti-inflammatory properties. Pectins from both apple and citrus, guar gum and other legumes produce more short chain fatty acids than other fibres such as oat bran.

There are many forms of fibres such as :

Soluble Fibres: Chia seeds, linseeds, oat bran, pectins (citrus rind, apple and onion skins), green banana, guar gum.

Chia seeds contain both soluble as well as insoluble fibres.

Linseeds are the most balanced option and contain lignans. Lignans can act as antioxidants and anticarcinogenic. Lignans can also bind to oestrogen receptors and protect breast tissue.
These fibres slow gastric emptying and minimise cholesterol uptake and lead to better glycaemic control. Mucilages such as legumes, konjac root, slippery elm and marshmallow root can also chelate heavy metals.

Insoluble Fibres: Wheat bran, rice bran, nuts and many fruit and vegetables.
These fibres will speed up bowel transit time and promote regular motions. Wheat bran does contain phytic acid which could give rise to mineral imbalances.

Rice bran has beta glucans (immune stimulants) but unfortunately most cultivated rice bran is contaminated with Arsenic. Studies have shown this to be true from products farmed in different parts of the world.

Some recent research indicates that a viscous fibre such as psyllium can reduce glucose absorption by around 12%. Long-terms low fibre intake can result in reduced microbial diversity. High fat/low fibre diets have been directly linked to an increased risk in type 2 diabetes and an increased colonisation of pathogenic strains in the gut.

A significant less diverse microbiome was found in the elderly especially those in care facilities. This directly correlates with more co-morbidities.

Fibre is recommended at around 30gr a day but our ancestors consumed around 100 gr/day. The introduction of extra fibre in the diet can lead to side effects such as bloating. Certain underlying conditions such as SIBO (Small bacterial bowel overgrowth) can aggravate. Start with low dose and include prebiotics with every meal. We recommend Fructo-oligosaccharide (FOS) or Guar Gum as well as a balanced diet. FOS can be found naturally in Jerusalem artichokes, burdock, chicory dandelion root, leeks, onions and asparagus. It can be purchased as a nutritional supplement.

If you would like to book an appointment to discuss your fibre intake or purchase supplements please email us at reception@resolvemyhealth.com.au or call us on 07 5525 2211.

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Author:Rita Texeira
Tags:WellbeingBuilding Your Immune SystemWeightlossHealthy EatingDietHealthFibre

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