POSITIVE LIVING WITH A HIGH FIBRE DIET

Report from the Port Moresby General Hospital Sunday Chronicle 12 June 2015 Benefits of a High Fibre Diet.

Dietary fibre is an essential nutrient for proper digestion of foods, proper functioning of the digestive tract and for helping us to feel full.

A deficiency of fibre can lead us to constipation, haemorrhoids and elevated levels of cholesterol and sugar in the blood.

An excess in fibre can lead to bowel obstruction, diarrhoea and dehydration. Dietary fibre is found mainly in fruits, vegetables, whole grains and legumes.

Foods from fibre can help maintain healthy weight and lower the risk of diabetes and heart disease.

Dietary fibre consists of all parts of plant foods that your body can not digest or absorb. It passes relatively intact through the stomach, small intestine, colon and out of your body.

There are two groups o fibre and we need to eat both in our daily diet. There is soluble fibre that dissolves in water to form gel- like material. This helps lower cholesterol and glucose levels and stop constipation.

Insoluble fibre promotes the movement of material through the digestive system and increases stool bulk. It can be of benefit to those who struggle with constipation.

High fibre diet has many benefits that may include:

Blood sugar control: For people with diabetes, fibre particularly soluble fibre can slow absorption of sugar and help control blood sugar levels.

Heart Health: Research shows those eating high fibre have a lower risk of heart disease.

Stroke: Research shows that stroke risk is reduced with intake of fibre.

Skin Health: Fibre particularly psyllium husk will help move yeast and fungus out of our body.

Diabetes: Eating a diet high in fibre slows glucose absorption from the small intestine to the blood.

Good choices of fibre include whole grain products, fruits, vegetables, beans, peas with nuts and seeds.

High fibre foods are good for your health. But adding too much fibre too quickly can promote intestinal gas, abdominal bloating and cramping.

Increase fibre gradually over a few weeks which allows the natural bacteria to adjust to the change.

Drink plenty of water. Fibre works best when it absorbs water making our stool become soft and bulky.

For more information please contact info@portmoresbygeneralospital.com