Dietry Fibre - Approach to a Healthy Lifestyle

Understanding how our metabolism influences our health and appearance goes farther back than the introduction of biochemistry. The advantages of modern biochemical research in the 20th century have allowed for detailed analysis through the discovery of molecular and metabolic pathways through the cells. Among the research into how the metabolism affects our health, much attention has been given to dietary fibre, also referred to as roughage, as it constitutes the indigestible portion of plant based foods.

1. Soluble fibre is the prebiotic or viscous fibre that more easily converts into gases and physiologically active byproducts. Sources of soluble fibre are:
   
• Legumes
• Oats, barley, rye, chia
• Some fruits and their juices – apple, prune, plum, banana, berry, pear
• Vegetables such as broccoli, brussel sprouts, carrots
• Root vegetables such as onions and sweet potatoes
• Psyllium seed husk or mucilage
2. Insoluble fibre is considered metabolically inert and acts to absorb liquid as it passes through the digestive system. Some examples are:
   
• Whole grains
• Bran – wheat or corn
• Nuts
• Potato skins
• Flax seed, hemp seed
• Seeds
• Lignans
• Vegetables such as green beans, zucchini, celery, cauliflower
• Fruits such as avocado and banana
• Fruit skins, such as tomato or kiwifruit

• Advantages:
Fibre assists in producing healthful compounds through the fermentation of soluble fibre, which works to soften stool and increase bulk through insoluble fibre, both of which shorten the transit time within the intestinal tract.

• Disadvantages:
A diet high in fibre has the potential for gas production which can lead to bloating. Sufficient fluids become significant to avoid constipation with a high fibre diet.

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