Fibre Transport
We’ve all heard that we should eat more fibre. It helps the digestion process by adding bulk or roughage, as it was known. It’s a transport system. It transports the products of digestion to the exit and beyond. If you’re having trouble at the exit, some fibre can help with that transportation problem. Fibre is a smooth barge that keeps the plumbing from getting bunged up.
Take it Slow
That is not the only thing the fibre barge does. It also helps slow down sugar processing. Slowing down sugar is a good thing, especially for diabetics. Slower absorption means lower blood sugar. It makes it easier for your bloodstream to process the sugar. Instead of getting it all at once, the fibre barge keeps a slow, steady level.
The Fibre Twins
There are two kinds of fibre. One type, soluble fibre, can be dissolved in water. The other kind, insoluble fibre, can’t be dissolved in water, and it is the kind that provides bulk. Your body processes the two types differently. The insoluble fibre is usually plant material that you cannot digest. They make you full but contain no usable calories. If fibre includes a bunch of stuff we can’t digest, that seems like a waste. It is, in a manner of speaking, but fibre does a lot of good.
Soluble fibre becomes somewhat gel-like during digestion. It helps slow sugar absorption. It also is fermented in the lower gut providing some healthy compounds we can absorb.
Gut Farming with Fibre
Fibre can also help keep your gut farm in top form, especially the soluble fibre in fruits and vegetables. Your gut farm is the healthy bacteria that helps you digest food.
Carb a Counting
Some people subtract the amount of fibre from the carbs in food. This is called net carbs. Net carbs are the carbs you can digest. While fibre has calories, your body can’t access them. This is especially true for insoluble fibre. Some of the soluble fibre is fermented by your healthy gut bacteria into a form you can use, so there are some useable calories there, but you still can’t access all of them.
Slow Burn Energy
Contrast that with sugar. Sugar is a carb with no fibre and it is almost instantly turned into usable calories. Carbs with lots of fibre have some of the carb (the fibre part) that can’t be turned into energy and the fibre slows down the absorption of the food energy, creating a longer sustained form of energy.
More Fibre, More Health
Fibre has many health benefits, in addition to keeping the works going. It helps you feel full after eating, so you don’t eat as much. It slows the absorption of sugar, regulating blood sugar, and improves the absorption of minerals. Fibre also seems to help lower the bad LDL cholesterol. On average, people who eat the most fibre, are healthier. They have lower rates of heart disease, lower cancer rates, and fewer infectious diseases.
Just Add Water
Fibre is not something we have to take as a pill. Eat the right food and you’ll get plenty of fibre. It’s nearly impossible to get too much fibre from foods. If you increase your fibre intake suddenly, you may get some gas and stomach upset, but if you slowly increase your fibre intake, you should have no problem. With fibre, you have to drink water. Fibre needs water. You don’t want dry roughage working its way through your system. Keep your fibre wet!
AAA Fibre Sources
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Factory Food Fibre Fail
Processed food is often low in fibre: canned fruit and vegetables, white bread or pasta, and breakfast cereal. Some foods have fibre added, but this added fibre tends to have a gas in your gut.
Fibre-licious
A tasty snack with fibre is popcorn. If you can eat popcorn without butter, it’s a healthy snack. Try adding some herbs to your popcorn instead of salt and butter: oregano, garlic, rosemary, pepper, or curry. A tiny bit of added parmesan cheese might fit the bill. Experiment to see what you like best. Another way to get more healthy fibre is to add oat bran to your baked goods or breakfast cereal. Become a fibre subscriber, and get regular health improvements.
