Fabulous Fibre: Foods That Create Fullness and Fight Fat

1890 could be called “the year the human diet started to go downhill”. That was the year that a new milling technique which removed fibre from whole grains to produce white flour swept the country. Although celebrated as progress, the milling technique displaced beneficial nutrients and created refined carbohydrates which were widely consumed in the ‘modern’ diet, contributing to an increased risk of many inflammatory diseases. From diabetes to heart disease to bowel disease, we can usually trace the root cause back to deficiency of nutrients and an excess of empty carbohydrates.

Fibre can be described as the carbohydrates that you can’t digest. Because we lack the enzymes to break down fibre, it fills us up and controls hunger. It is a must for blood sugar balance because it slows down the absorption of any sugar or starch that is ingested along with it.

Digestible carbohydrates are classified into three types: Monosaccharides are single sugar molecules such as glucose; Disaccharides consist of two sugar molecules strung together (an example would be table sugar, which contains one glucose molecule and one fructose molecule); Starches are made of multiple sugar molecules linked together, such as all cereal grains, as well as roots and tubers.

Two major categories of fibre exist – soluble and insoluble – and our bodies do not have the ability to break down either one. However, we are able to ferment soluble fibre, which helps to create healthy bacteria in the gut. This is why soluble fibre is often called a pre-biotic.

Oligosaccharides

This type of carbohydrate is most commonly found in one of the richest dietary sources of fibre: beans. Beans are comprised of soluble fibre that our healthy gut bacteria (bifidobacteria and lactobacilli) can feed off of and use as fuel to proliferate. In some people, the result of this feeding process is often gas, and sometimes bloating. To reduce these outcomes, consider soaking your beans before consuming them. Keep in mind, though, that some of the oligosaccharides may be leeched into the water.

Another oligosaccharide that has received recent media attention is chitosan. Chitosan is derived from shellfish and has the ability to bind to and eliminate fat in the GI tract. It is often marketed as a “fat blocker.” Be aware that it does not discriminate between fats and may eliminate healthy omega-3 fats if they are taken in conjunction. Research also indicates that chitosan may be of benefit to those suffering from inflammatory conditions including arthritis and acute inflammation, but further study is needed.

Another type of fibre is inulin, which is an oligofructose soluble fibre (three to 10 fructose molecules). It is marketed as a “pre-biotic” because it is fuel for the healthy bacteria in the gut. Inulin acts as fuel for bifidobacteria in the colon, necessary for guarding against harmful pathogens entering the system. Increasing inulin consumption and combining it with other dietary fibres has been shown to strengthen immunity, along with increasing the efficacy of polyphenols (plant compounds) in the human body.

Inulin is an insoluble fibre that is readily available, easily packaged, and can be made to mix into a clear liquid. The raw forms of inulin can be found in chickpeas, jeruselem artichoke, chicory root, and asparagus.

Recent research has also suggested the use of inulin as a therapeutic aid for inflammatory bowel disease. When soluble fibre dissolves, it creates a sort of gel, adding smooth bulk that moves through the intestines. It also gives the intestines something to grip, so to speak, lessening the severity of the spasms that are often a part of IBS (https://jn.nutrition.org/content/137/11/2572S.long).

Polysaccharides

These carbohydrates are characterized by the number of sugar molecules strung together, and include cellulose, B-glucan, pectins, and hemicelluloses. Cellulose is the most common form of insoluble fibre. It contains thousands of glucose molecules packed together with beta-bonds, and is found in the structural cell walls or the outer skins of plants. In our diets, cellulose is often referred to as roughage.

B-Glucans combine both soluble and insoluble fibre components. They are widely found in grains and cereals including oats, barley, and even some mushrooms. B-Glucans are widely studied for reducing cholesterol because they bind to cholesterol in the GI tract and do not allow its absorption. Other fibres also do this, but B-Glucans produce the most effective results.

Pectins are a soluble source of fibre that are partially digested or fermented by the gut flora of the large intestine. This soluble fibre is often found in fruit, especially apples.

Hemicellulose encompasses the widest range of fibre sources. Because the molecular structure is no longer linear, but widely branched, hemicelluloses will have properties of both soluble and insoluble fibres. This type of fibre is often found in the plant cell wall with cellulose.

Health benefits of dietary fibre include the following:

– Helps prevent cancer and lower excess cholesterol;
– Helps normalize protein, fat, and carbohydrate metabolism;
– Helps balance blood sugar levels;
– Helps you feel full over a longer period of time;
– Helps remove excess toxins faster from the intestinal tract by reducing bowel transit time;
– Helps repopulate the intestinal tract with beneficial bacteria;
– Helps relieve problems associated with: constipation, hemorrhoids, diverticulosis, and irritable bowel syndrome (IBS);
– Helps reduce varicose veins.

Popular Fibre Choices

1) PGX as a novel fibre formula – Supplement companies combine different types of fibre to achieve optimum results. PGX combines konjac glucomannan, xanthan gum, and sodium alginate. These are three polysaccharides of similar properties that have a synergistic effect of binding and expanding when they are combined, with the highest water-holding capacity of any current fibre supplement.

When PGX is consumed with a meal, it has been shown to reduce sudden spikes and drops in blood sugar by up to 28%. Given PGX’s ability to expand, it induces feelings of satiety through hormonal regulation, reduces appetite, and is often used with success as a weight loss aid, showing losses of between 7 to 13 lbs in clinical trials of adults, both male and female. The proprietary blend of PGX has also been shown to reduce levels of LDL cholesterol in subjects with hypercholesterolemia, as well as to reduce uric acid levels in the blood and protect against cardiovascular disease and gout (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2657159/?tool=pubmed)

2) Seed lignans – This type of fibre is indigestible but fermentable by humans, and is found in the husk of many seeds. The fibre lignans found in flax seed and psyllium seed have been shown to contain enterodiol and enterolactone, which not only feed the healthy bacteria of the gut, but also retard clinically-induced cancers of the colon (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2743755/?tool= pubmed).

Supplementation with plant/seed lignans has also been shown to improve glycemic control in patients suffering from type 2 diabetes.

3) Apple Pectin – This polysaccharide fibre is often used in jams and jellies because it is able to congeal to a spreadable texture. It is a popular ingredient in fibre supplement combinations, since it’s been shown in clinical trials to act as a fuel for bifidobacterium and as a catalyst with this beneficial bacterium to reduce the severity of clinically-induced colorectal tumours.

Researchers found that vegetable-based fibre (as opposed to that from cereal) was the most cancer protective. One of the fibre supplements that I like is Brad King’s Ultimate Fibre, because it contains an organic fruit and vegetable fibre matrix including celery, apple, rhubarb, blueberry, blackberry, cranberry, and silica .

Can You Get Too Much of a Good Thing?

Yes. In some cases of those experiencing IBS  (irritable bowel syndrome) or IBD (inflammatory bowel disease), fibre can become an irritant. If you ingest more insoluble fibre than your body can handle, the result can be hard-to-pass stools that can distend and damage the intestinal lining, form blockages of compacted food, and create anal fissures.

If you have an overgrowth of candida yeast in the gut, excess soluble fibre could ferment and cause gas, and potentially kill off the good bowel flora needed to fight a yeast infection. In this situation, an otherwise beneficial pre-biotic can become fuel for the wrong army, feeding the yeast instead of the good bacteria it was intended for. The solution is to listen to your body. Consult a Naturopathic Doctor for a stool analysis if your body cannot adjust to taking fibre or if you are experiencing discomfort for a long period of time.

The key to a healthy gastrointestinal tract is not just increasing fibre, but doing it in such a way as to benefit good gut bacteria. It is the large intestine’s natural bacteria that comprise stool bulk, maintain water content, and soften the stool. Fibre, particularly excessive insoluble fibre, can offer “a quick jump-start to get things moving,” but is not a long-term solution. It is important to enjoy lots of probiotics, like the ones found in fermented vegetables, to ensure good bowel health.

Tips for Fibre-iffic Success

1. Keeping a food journal is the best way to figure out how much fibre you are eating each day. Once you know that, you can begin to slowly increase the amount until you reach your recommended amount. Increasing too quickly can lead to gas, bloating, and/or diarrhea.

2. Enjoy herbal teas and lemon water. If you do not consume enough fluids with your high-fibre diet, you may end up with constipation. Get into the habit of drinking a minimum of two cups between each meal and you will avoid any unwanted problems.

3. More is not always better, so don’t go overboard. Pay attention to how your bowel movements are responding to fibre intake, and speak with your health practitioner if you have any questions.

4. Supplement with plant enzymes and probiotics. If you tend to get bloated or gassy from raw veggies and/or beans, take digestive enzymes with meals. This will greatly reduce these side effects and make eating much more pleasurable. Also consider increasing your probiotic consumption to reduce yeast that may be causing your gas.

As you can see by the chart below, legumes, seeds, and vegetables are the richest sources of fibre. Use this guide to easily obtain the daily requirement of 30 grams of fibre a day for optimal health!

Note: If you have diverticulitus or IBD (inflammatory bowel disease), consult your health care practitioner to establish the amount of fibre that is safe for your condition.

Fibre Food	Amount of Fibre Grams (g)	Soluble	Insoluble	Combination
Apples	4.4g each	•
Chickpeas	28g/cup		•
Lentils	36g/cup		•
Oat bran	14g/cup		•
Flax Seeds	3g/tbsp		•
Mung Beans	34g/cup		•
Chia Seeds	11g/oz	•
Brown Rice	11g/oz	•
Psyllium Husk	4g/tbsp			•
Cooked Kale	3g/cup	•
Navy Beans	19g/cup		•
Barley	6g/cup		•
Cooked Spinach	4g/cup		•
Wheat Germ	15g/cup		•
Grapefruit	4.4g each	•
Asparagus (chopped)	4.4g each		•
Coconut Meat	7g/cup	•
Eggplant	3g/cup		•
Butternut Squash	7g/cup			•
Acorn Squash	6g/cup		•
Zucchini	3g/cup		•
Artichoke	10g each		•
Sweet Pepper	3g each	•
Cinnamon	4g/tbsp	•

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