Healthy Lifestyle Supplements

Fantastic Fibre and the Low Carb Diet

With the recent low-carb/no-carb diets getting so much press lately, it is time to look at the benefits of fibre and the importance of this type of "good" carbohydrate for any diet. Remember – fibre is a good carb that does not contribute to your "net carb" load - it is low glycemic with many health benefits.

Very simply, fibre is what is left over after your body has taken nutrients from your food. As the indigestible portion of plant cells, fibre serves as a “broom” that sweeps your intestinal walls clean.

There are two types of fibre:

• Soluble fibre dissolves in fluids to form a gel that binds with the fat and cholesterol in bile, and helps to remove them from your body.
• Apples, oats, strawberry, prunes and pears are excellent sources of soluble fibre.
• Insoluble fibre, on the other hand, doesn't break down in digestive juices, but instead acts like a sponge that absorbs water so bowel contents can pass quickly through the body
• You will get insoluble fibre from celery, green leafy vegetables and whole grains.

High fibre foods are processed more slowly in your body, leading to improved nutrient absorption, and preventing a rapid spike in blood sugar levels. Studies show that fibre may also lower cholesterol and prevent duodenal ulcers, colorectal cancer, heart disease and obesity. In fact, high fibre foods are essential for weight loss or maintenance programs as they tend to be lower in calories while at the same time promoting a feeling of fullness that discourages overeating. Fibre is also associated with enhanced insulin sensitivity and improved glucose metabolism, and is essential for preventing and managing diabetes. As well, research links a high fibre diet with reduced risk of hormonal based cancers because fibre removes toxic hormonal substances from the intestinal tract.

With the low-carb mentality limiting the consumption of important high fibre foods throughout the continent, it's not surprising that the average fibre intake in North America has dropped 33% over the last century, and that most adults miss the minimum daily requirements for fibre by about 7-25g per day (recommended intake is between 25-35 g/day for adults). Signs of inadequate dietary fibre include digestive upsets, constipation or diarrhea, and diverticulitis. If you aren't answering nature"s call at least twice per day, you likely are not taking in enough fibre with your meals.

Fortunately, there is a lot you can do to improve the fibre content of your diet. First of all, dispel yourself of the notion that all carbs are bad. True, the refined carbs in sugar and processed foods like bread and pasta are not worth their trouble. But the low glycemic (sugar) foods like apples, peaches, oranges, legumes, and most vegetables will contribute to your fibre load while helping you with your weight maintenance goals without a surge in blood sugar.

If you are having trouble getting enough fibre into your meals, opt for a supplemental fibre product from your health products store. Compare products on the shelves and choose one that shows a high dietary fibre content on the Nutrition Facts panel so you know what you are getting. Be sure to drink at least eight glasses of water every day, particularly as you start to increase the fibre content of your diet. As with all health changes, you'll want to work gradually; adding too much fibre too soon could lead to bloating and painful cramps. And to help things move along, be sure to include some exercise every day.