Fibre

It reduces constipation as the bulk of fibre, plus the water and bacteria added to the waste, produce a stool consistency which is much easier to remove from the body without straining in any way.

There are two types of fibre, insoluble and soluble, both of which can delay the absorption of glucose into the blood stream.

Insoluble fibre such as fruit and vegetables skins, rye, corn and wheat.

It passes through the gut unchanged, as it does not dissolve in water, resulting in a speeding process of the digestive track, which in turn reduces the risk of colon cancer.

Soluble fibre found in beans, oats, barley, broccoli, prunes, apples and citrus fruits.

It dissolves in water, forming a gel like consistency, which aids to lower blood cholesterol by reducing the absorption of fats. This occurs because soluble fibre binds to bile. Bile is necessary for the effective absorption of dietary fat and cholesterol.

Fibre in the Body

Fibre is very bulky, and takes a long time to chew in the mouth, causing a high level of saliva release.

Fibre, particularly soluble high fibre foods can remain in the stomach for up to two hours, ideal for preventing hunger spells for those aiming to reduce their calorie intake.

High fibre foods have a thick sticky consistency which slows down the absorption of glucose as it passes through the small intestines from your stomach, reducing the demands on the pancreas to release insulin. One of insulin's actions is to turn excess carbohydrates into fat.

Fibre collects within the large intestine with waste products and water, to form a bulky moist stool that can pass smoothly, and quickly, causing less pressure on the walls of the colon, reducing the length of time any harmful products remain in our system.

The higher the fibre content of your diet, the less time food will be spent in your gut. Fibre not only quickens the food transit time, it also adds weight to your stool preventing constipation and more effective passage reducing the risk of damage to the colon.