Dietary Fibre

Fibre is the material which makes the cell walls in the plants and is the indigestible portion thereof. It is neither absorbed by the body nor can it be broken down by the enzymes. In earlier days, it was considered to be a useless matter and was not accorded and therapeutic usage and utility. But, the actual position is that if fibre is discarded and eliminated from our diet, water cannot hold on to the body, thus causing dryness of faeces which results in constipation. It also helps in free movement of intestines and almost .rules out inflammation and dryness of intestines, alongwith accumulation of toxi subsistence therein.

Fibre is found in two major kinds: Soluble and insoluble. Certain vegetables and grain cereals have more insoluble fibre. Barley, oats, legumes and fruits contain more soluble fibre. The former (insoluble fibre) aids in removing costiveness and improves digestion, whereas the latter (soluble fibre) helps to lower the serum cholesterol but raises proportion of the good cholesterol, HDL (High Density Lipoprotiens).

In support of our opinion we would like to add Dr. Bukite's expert opinion. "Diets, high in fibre and low in fat, yield soft, moist and plentiful stools, eliminate the need for straining, and are of great help in preventing and treating not only constipation, but (also) haemorrhoids and varicose veins." High fibre diets are required to be chewed for a longer time and, more time is spent in chewing, the less amount of food intake would ensue. It will also give satisfaction and sweetish taste, by constant mixing of saliva, resulting in quick and proper digestion. Since fibres lower insulin levels and thus, lowered insulin secretion will not stimulate appetite. The general rule, in this regard, is that the more the insulin, the more the appetite, and more the appetite, the more intake of food— the last one being the reason for obesity, diabetes and other disorders. So, one can easily infer and deduce that high fibre foods would reduce dietary intake. High soluble fibre foods stay for longer time in the stomach and, thus, there is a feeling of satiated fullness.



Above reasons would suffice to justify an intake of high fibre foods in greater quantity so as to shed weight and stay trim.

"Fibre discourages us from eating more than we (actually) need. Fibre is unique in that it satiates but does not supply calories." If you take juice of two apples and eat two apples, you will feel that, after taking juice, you are again ready to eat, but not so after eating apples and the biggest surprise is that difference i s only of 3 gms of fibre per 100 gms of juice / raw apples.

Fibre is a bulking agent. It helps information of stool and renders it bulkier. For smooth passage of stools, it is essential that it should be soft, compact, bulky and smooth so that it passes through the rectum without pain, exertion or strain.

Highly fat-rich foods / diets should be replaced by high fibre diets, especially by heart and cancer patients (in case they are not bed - ridden or inactive). Dr. Burkitt opines thus. "A high fibre diet tends to lower the blood pressure of hypertensive patients". "Research has shown that pectin, the fibre found in the skin of fruits, vegetables and sunflower seeds, will lower blood cholesterol levels." (Quoted respectively from British Med. Journal and American Journal of Clinical Nutrition).

Lack of Physical Activity

Labourers and others, performing vigorous activity need not undertake any extra exercise, as the jobs done by them suffice to expend the calories. The main problem lies with easy chaired persons, office workers, shop girls / boys who have to stand for long hours, elite people, sedentary and inactive housewives, children who do not play any game or exercise.