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articles > The importance of Fibre

Fibre is commonly known for its important role in bowel health. Dietary fibre is used in the treatment of constipation, helps rid the body of toxins and promotes regular bowel movements. Dietary fibre helps prevent colon cancer. Other major functions of dietary fibre include lowering and controlling cholesterol levels, stabilising blood sugar levels, reducing glucose/insulin levels after a meal (delaying stomach emptying which is beneficial for diabetics), decreasing hunger (increasing satiety) and thereby helping with weight loss. Fibre also provides short-chain fatty acids for intestinal cells, which promotes the growth of acid loving good bowel flora. This assists with digestion and strengthens the immune system.

Great sources of fibre include:

Psyllium husks – 1 T sprinkled over breakfast cereal or fruit, mixed with water or added to smoothies. It is important to drink at least 1 Litre of water daily to prevent constipation.
Slippery elm – 2 tsp a day over breakfast cereal, in water or added to smoothies.
Whole grains (wheat, oats), wheat & oat bran.
Brown rice & rice bran.
Fresh fruit & vegetables.
Nuts & seeds – LSA meal (linseed, sunflower and almonds)
Legumes.

Perfect Fibre Mix

1 C flaxseed meal
1 C slippery elm powder
½ C psyllium husks
1 C rice bran
1 t ground ginger
1 t ground cinnamon
1 t ground turmeric, fennel, cumin or carrot powder
1 t acidophilus powder

Mix all ingredients together and keep in the fridge.
Add acidophilus powder when ready to serve.
Use 1 T on cereal or in smoothies.

Article written by naturopath Lisa Guy. Fitness First Newsletter 2005