The Types Of Fibre
· Two main types of fibre
There are broadly two categories of fibre and we need to eat both in our daily diets:
· Soluble fibre - includes pectins, gums and mucilage, which are found mainly in plant cells. One of its major roles is to lower blood cholesterol levels. Good sources of soluble fibre include fruits, vegetables, oat bran, barley, seed husks, flaxseed, psyllium, dried beans, lentils, peas, soymilk and soy products. Soluble fibre can also help with constipation as it also adds bulk to the faeces.
· Insoluble fibre - includes cellulose, hemicelluloses and lignin, which make up the structural parts of plant cell walls. A major role of insoluble fibre is to add bulk to faeces and to prevent constipation and associated problems such as haemorrhoids. Good sources include wheat bran, corn bran, rice bran, the skins of fruits and vegetables, nuts, seeds, dried beans and wholegrain foods.
Both types of fibre are beneficial to the body and most plant foods contain a mixture of both types.
· Resistant starch
While not traditionally thought of as fibre, Resistant Starch acts in a similar way.
Resistant starch is the part of starchy food (approximately 10 per cent) that resists normal digestion. It is found in many unprocessed cereals and grains, firm bananas, potatoes and lentils, and is added to bread and breakfast cereals as Hi-Maize. It can also be formed by cooking and manufacturing processes such as snap freezing.
Resistant starch is also important in bowel health. Bacteria in the large bowel ferment and change the resistant starch into short-chain fatty acids, which are important to bowel health and may protect against cancer. These fatty acids are also absorbed into the bloodstream and may play a role in lowering blood cholesterol levels.