If you have trouble getting enough fibre in your diet, you're not alone.
It is estimated the average Canadian consumes between 10 and 17 grams of fibre each day - less than half the amount recommended to guard against digestive disorders, high cholesterol, heart attack, Type 2 diabetes, obesity and possibly even colon cancer.
If you're on the go, it can be challenging to eat the required daily servings of fruits and vegetables (seven to 10) and whole grains (six to eight). And not everyone enjoys starting the day with a bowl of bran.
The good news: If you're averse to produce (or All-Bran cereal), there are other ways to bulk up your diet in addition
to eating foods naturally rich in fibre. You can supplement your intake with fibre wafers, capsules, chewable tablets and powders.
You can also buy foods with added fibre, such as yogurt, milk, pasta and vegetable and fruit juices.
While some fibre supplements have proven health benefits, others may not be as good as the real thing. And some products supply too little fibre to have any noticeable effect. (Do you really want to swallow 15 pills per day?)
Dietary fibre refers to the
material found naturally in plants that your body can't digest. You'll find dietary fibre (also called "intact" fibre) in whole grain breads, cereals, legumes, nuts, fruits and vegetables.
Functional fibre, on the other hand, is what you'll find in many supplements and foods fortified with fibre. These fibres are isolated from plants or animals, or commercially produced. Studies show that functional fibres help treat constipation, lower blood cholesterol and control blood-sugar levels.
Both dietary and functional fibres can be classified as soluble or insoluble. Soluble fibre, plentiful in legumes, lentils, oats, barley, psyllium husks, apples and citrus fruit, forms a gel in your stomach when consumed and slows the rate of digestion and absorption.
Scientists attribute the health benefits of soluble fibre to its viscosity (stickiness). When consumed, soluble fibre forms a gummy texture that binds to cholesterol in the gut, helping to lower LDL cholesterol in the bloodstream.
Some types of soluble fibre are also fermented, or broken down, by "friendly" bacteria in the gut, producing compounds thought to have significant health properties.
Foods such as wheat bran, whole grains, nuts and vegetables (especially the skins) contain mainly insoluble fibre. This fibre passes through the digestive tract largely unchanged. Its claim to fame is its ability to retain water, increase stool bulk and promote regularity.
Men are advised to consume 38 grams of fibre per day, and women should consume 25 grams. Men and women older than 50 need 30 and 21 grams per day, respectively. Children aged 1 to 3 need 19 grams and those aged 4 to 8 should consume 25 grams of fibre daily. Requirements for teenagers are similar to those for adults.
People who don't like high-fibre foods, or find they cause cramping or gas, often turn to fibre supplements available as wafers, capsules, tablets or powders.
Psyllium
Bulk-forming supplements such as Metamucil contain psyllium, a mostly soluble fibre that comes from the crushed seeds of a plant commonly grown in India.
While psyllium is often used to treat constipation, foods rich in insoluble fibre (e.g. wheat bran) work best, in my opinion.
Psyllium may help relieve symptoms of irritable bowel syndrome. A 2004 review of 17 studies comparing soluble to insoluble fibres concluded that people taking soluble fibre tended to have symptom improvement while those who took insoluble fibre were more likely to have pain.
Clinical studies also show that psyllium, in combination with a low-fat diet, helps lower elevated LDL cholesterol.
You can buy psyllium husk powder at health food stores and mix it with water. One tablespoon provides roughly three grams of fibre.
Metamucil (Procter and Gamble) comes in wafers, capsules and powdered drink mix. Recommended use is three times a day with at least one cup (250 millilitres) of water. Start slowly. Begin with the lowest dose and increase gradually to prevent digestive discomfort. The company's Fibresure supplement can be added to foods and beverages without changing taste or texture.
Regular use of psyllium is considered safe, but excessive amounts can cause bloating, gas, diarrhea and intestinal blockage. Taking psyllium with insufficient water can cause choking and blockage of the esophagus or throat.
Psyllium may also slow the absorption of certain medications, which should be taken one hour before or two hours after psyllium.
Inulin
This soluble fibre occurs naturally in wheat, onions, leeks, bananas, garlic and chicory root.
You'll also find inulin on the ingredient list of an increasing number of products, including bread, pasta, fruit juices, yogurt and milk.
The source of inulin in processed foods is chicory root. It is added to boost fibre, but it has other potential health benefits. As a "prebiotic," inulin stimulates the growth of healthy bacteria in the gut and, as a result, may help alleviate digestive problems.
Preliminary research also suggests that adding inulin to calcium-rich foods such as milk and yogurt increases the body's ability to absorb calcium.
Inulin is the fibre found in Benefibre supplement (Novartis). One teaspoon of Benefibre powder or three Benefibre chewable tablets provide 3 grams of fibre.
Other fibre supplements
Some fibre supplements are made with natural fruit and vegetable fibres. Genuine Health's Satisfibre+ delivers 10 grams of fibre per two-scoop serving from oats, flaxseeds, fenugreek, prunes, raisins, pears and apples.
Natural Factors PGX Daily Ultra Matrix Softgels contain a fibre blend that preliminary studies suggest can lower cholesterol, reduce appetite and improve blood-sugar control in people with Type 2 diabetes.
While supplements can help boost your fibre intake - and improve digestion and lower cholesterol - they are not as good as the real thing. Unlike supplements, whole grains, fruits and vegetables also provide plenty of disease-fighting vitamins, minerals and antioxidants.
Leslie Beck, a Toronto-based
dietitian at the Medcan Clinic, is on CTV's Canada AM every Wednesday. Her website is lesliebeck.com.