Fibre is the part of carbohydrates that cannot be digested. It is made up of the cell walls of plants that your body cannot break down. Found in all plant foods such as fruits, vegetables, legumes and grains. But not found in any animal products like meat, fish, poultry, eggs and cheese.

1. What Is In The Fibre And How It Affects You
Fibre is the part of carbohydrates that cannot be digested. It is made up of
the cell walls of plants that your body cannot break down. Found in all
plant foods such as fruits, vegetables, legumes and grains. But not found
in any animal products like meat, fish, poultry, eggs and cheese.
It comes in two forms. Soluble and Insoluble. Soluble fibre swells in your
stomach and gives you a fullness feeling. Sources are dried beans,
legumes, oatmeal and oat bran, barley, and citrus fruits. Soluble fibre has
a cholesterol lowering properties acting like a sponge absorbing
cholesterol and pulling it out of your body. Insoluble fibre helps to reduce
the risk of colon cancer and is found in broccoli, apples, wheat bran and
whole grain cereals.
So how does fibre works its magic to make the calories disappear? Acting
like a sponge in our digestive tracts it absorbs molecules like carbs, fats
and sugars along with all their calories preventing them from settling on
the hips. It gives a feeling of a full stomach without adding calories so
you tend to eat less thus achieving weight loss.
Fibre protects against heart disease
A person’s level of blood lipids ( HDL and LDL cholesterol ) as well as
triglyceride provide a good indication of our heart health. The lower the
LDL and triglyceride levels the less likely to develop heart disease. Fibre
helps to lower cholesterol by binding with cholesterol in the
gastrointestinal tract and ushering it out of the body before it has the
chance to reach the bloodstream, where it would clog up the arteries.
Fibre decreases the risk for diabetes
Diabetes is becoming the greatest threat to world-wide health affecting
many developed and developing countries. In America alone, about 18
million have diabetes and another 41 million pre-diabetic. Imaging the
escalating health cost adding to the woes of the average wage earners.

2. Fibre decreases the risk for breast cancer
Breast cancer is prevalent in many women around the world. The
incidence has increased from 1 in 20 in 1960 to 1 in 8 today. Recent
studies have shown a strong correlation between a high-fibre diet and a
reduced risk factor for breast cancer. Researchers found out that a diet of
20 -30 grams of fibre a day can lower estrogen levels. Estrogen stimulates
the early growth and development of breast cancer.
Fibre reduces blood pressure
High blood pressure, or hypertension is called the silent killer because the
majority of those who suffer from it has no symptoms. High blood
pressure afflicts 50 percent of people aged 55 and above and contributed
to half a million strokes to over a million heart attacks each year. Recent
research found that an extra 7 to 19 grams of fibre a day cut systolic
pressure by an average of 5.95 points and diastolic pressure by 4.2 points
in 8 weeks. Fibre reduces insulin resistance and inhibits weight gain- a
well known hypertension risk factor.
Fibre increases elimination and protects against colon cancer
Colon cancer is the third most common cancer in the world today. Diets
high in fibre have been shown to reduce the risk of colon cancer by 40
percent. Fibre seems to fight colon cancer by binding to or diluting
carcinogens in the gut and speeding them down through the colon.
High-fibre diet alleviate constipation
To avoid constipation is to eat a diet rich meal. Fibre is basically
indigestible, leading to be expelled in the feaces. The more fibre you eat,
the more you increase stool bulk. Firm, well–formed stools lead to easy,
regular defecation.
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