B I N A R A G A . I N F O

Dietary Fiber

Dietary fibre consists of substances of plant origin that are unable to be broken down by human digestive enzymes; and as they move through the gastro-intestinal tract they provide roughage which helps to remove waste products from the body. However, some types of dietary fibre can be partially digested by bacteria in the large intestine, providing us with energy (0 to 16 kilojoules / 0 to 4 calories per gram depending upon their digestibilty). Dietary fibre can be divided into two main categories: "soluable fibre" and "insoluable fibre".

Soluable fibres include pectin, gum, and mucilage and are found in oatbran, barley, legumes, and some fruit such as lemons, apples, and pears. Some of the benefits of soluable fibre are that it can lower blood cholesterol levels, and that it is able to absorb fats and dietary cholesterol before your body has a chance to . They have also been shown to help stabilize blood sugar levels, which is important in the control of diabetes.

Insoluabe fibres include cellulose, hemi-cellulose, and lignin, and they come from the walls of plants. When consumed they move through the body fairly quickly removing toxins, poisons, and potential carcinogens before your body can absorb them. Since insoluable fibre can absorb up to 15 times its own weight in water, it helps to make faeces softer and bulkier making it easier to pass. There is some evidence to suggest that insoluable fibre may help prevent colon cancer and other digestive disorders.

Australian health authorities recommend an intake of 30-40 grams of dietary fibre per day (for adults and most adolescents), from a wide variety of sources. American health authorites recommend a slightly lower amount 25-35 grams per day. Do not allow your intake of dietary fibre to exceed 40 grams a day. Excessive consumption of fibre, whether it be from food sources such as bran or from supplements can cause your intestines to become blocked with undigestible matter; especially if it is consumed without adequate amounts of water. Excessive fibre intake can also interfere with the absorption of minerals such as calcium, iron, and zinc.

Type Of Fiber	Soluability	Sources
Cellulose	Insoluable	Bran,Nuts, WholeGrains,Vegetable Skins
Hemi-Cellulose	Insoluable	Vegetables, Fruit, Nuts, Wholegrains
Lignin	Insoluable	Bran, FruitSkins, Nuts, Wholegrains
Pectin	Soluable	Legumes/Some Fruits, vegetables, nuts
Gum (Guar)	Soluable	Algae and Seaweeds (kelp,kombu,etc)
Mucilage	Soluable	Seeds