5 questions about fibre everyone should ask

Dietary fibre is important to our health, but what is it? Is there such a thing as too much? Here are answers to important questions about fibre that everyone should be asking.

• Dietary fibre is the indigestible component of plant foods.
• Research suggests that low-fibre diets may contribute to such widespread illnesses as coronary artery disease, diabetes and diseases of the large intestine, including cancer.

• Increasing the amount of fibre in the diet should be done gradually. Suddenly increasing fibre can cause bloating and gassiness.
• Consuming a large amount of fibre at once can lead to abdominal cramps or even a bowel obstruction.
• Older or sedentary persons who already have sluggish bowel function should avoid eating large amounts of fibre at once.

• Fibre pills are not a good alternative to consuming fibre through what you eat.
• Pills and other types of supplements lack the nutrients and substances found in high-fibre foods. It's possible that these nutrients are also needed for disease prevention.

• Too much bran and other insoluble fibres can prevent the digestive system from absorbing certain minerals properly.
• This is rarely a problem and is unlikely to occur unless more than 35 grams (1 1/2 ounces) of fibre per day are consumed.
• Fibre may be directly anti-carcinogenic. Wheat bran, for example, binds nitrite, making it unavailable to form cancer-causing nitro­sa­mines.
• Fibre also may prevent carcinogens from entering cells.

Benefits:

• Helps prevent constipation.
• Relieves the symptoms of diverticulosis and hemorrhoids.
• May help reduce risk of colon cancer.
• Soluble fibre plays a role in lowering elevated blood cholesterol levels.
• Useful as a means of controlling weight.

Drawbacks:

• Too much fibre can cause bloating and other digestive problems.
• Some high-fibre foods can cause gas.
• Excessive fibre may interfere with the absorption of iron, zinc and other minerals.

Fibre is healthy and easy to get, but it can also cause problems in excess. Be sure to get your dietary fibre from proper sources, and you could be much healthier.