MOST of us haven't a clue how many grams of fibre we get from our diets in a typical day. But eating a higher-fibre diet has been shown to lower blood cholesterol levels, improve and prevent constipation, and slow digestion. And according to Barbara Rolls, PhD, author of The Volumetrics Eating Plan, fibre can help us eat less - and lose weight.

"Simply doubling the amount of fibre you eat from the average of 15 grams per day to around 30 grams helps reduce calorie intake," Rolls explains. "Fibre has been shown to increase satiety, not only by lowering the energy density of foods (that is, how many calories they have per serving), but also by slowing the rate that foods pass through the digestive systems."

When you increase dietary fibre, do it gradually to avoid gastric distress, and drink plenty of fluids (eight cups per day) to avoid constipation. The research findings on fibre's benefits keep pouring in. Some studies have shown that:

. Eating a higher-fibre diet may play a role in a healthful BMI (body mass index).

. A high-fibre diet may reduce your risk of colon cancer. High-fibre intakes are also linked to a lower risk of colorectal cancer. This was especially true for fibre from grains, cereals and fruits.

. Fibre may reduce the risk of type 2 diabetes. But it may not just be all about the fibre in this case; high-fibre foods are also rich in important micronutrients.
Fibre intake has also been linked to the metabolic syndrome:

. Higher intakes of fibre (from cereal and whole-grain products) were linked with a slower build-up of cholesterol-filled plaque of the arteries in post-menopausal women with coronary artery disease. In men and women aged 40-60 and free of heart disease, viscous fibre (especially pectin, the type of soluble fibre found in apples) appears to protect against the progression of atherosclerosis in neck arteries.

. High intakes of oat fibre appeared to have a protective effect on the heart, by lowering LDL ('bad' cholesterol) without decreasing HDL ('good' cholesterol).

Types of fibre

Though both have health benefits, there's a difference between the insoluble type of fibre found in whole grains, carrots, tomatoes and lettuce, and the softer, water-soluble type found in oatmeal, pears, strawberries and apples.

When digested, soluble or viscous fibre helps prevent cholesterol from being absorbed in the intestines. This type of fibre is also thought to help minimise the rise in blood sugar levels after a meal, which is particularly helpful for people with diabetes. This type of fibre comes from: beans (they have both types of fibre), oatmeal and oat bran, some fruits (apples, mangoes, plums, kiwi, pears, blackberries, strawberries, raspberries, peaches, citrus fruits, dried apricots, prunes and figs), and some vegetables (dried peas, beans and lentils).

Insoluble fibre doesn't dissolve in water. It helps keep bowel movements regular, and may reduce the risk of colon problems. It may also reduce the risk of hemorrhoids, varicose veins and obesity (by making us feel full).

Insoluble fibre is found in: Whole-wheat grain and wheat bran, brown rice, bulgur, seeds and vegetables (carrots, cucumbers, zucchini, celery and tomatoes).

-WebMD

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