The Disadvantages of consuming too much Fibre

In my last few articles I have been bigging up fibre.  However, this article series wouldn’t be complete without providing a balanced view of the topic.  That’s why today I am going to be discussing the disadvantages of a fibre rich diet.

1) WIND:- Wind is commonly listed as the main problem with a high fibre diet.  I never had this problem when increasing my daily fibre intake but according to Weight Loss Resources a diet that is high in fibre can lead to the production of methane, hydrogen and carbon dioxide.  This can then lead to you feeling bloated and frequently passing wind.  Fortunately, this is only a short lived problem and your digestive system will adapt to an increased fibre intake over time.  To reduce any potential problems with wind you should try and introduce additional fibre to your diet gradually which will make it easier for your body to adapt.

2) DIARRHEA:- According to the Vitamins and Health Supplements Guide getting too much fibre can cause diarrhoea.  Therefore, if you notice that you have diarrhoea for a prolonged period of time this could indicate that you are overdosing on fibre.  In this case you may need to cut down on the fibre slightly.

3) CONSTIPATION:- Although I cited reduced constipation as one of the benefits of consuming fibre eating too much fibre can (quite confusingly) also cause constipation IF you are not getting enough fluids.  Insoluble fibre absorbs water in order to make your stools softer and easier to excrete.  Soluble fibre mixes with water to form a gel like substance which is eventually excreted from the body.  If this water is not replaced it can ultimately lead to a lack of fluid in your digestive tract which causes your stools to become dry, hard and difficult to pass.  Therefore, you should try and make sure that when you increase your fibre intake you also increase your fluid intake accordingly.  My article on 4 ways to drink more water contains some excellent advice in this area.

4) REDUCED MINERAL ABSORPTION:- Another benefit associated with soluble fibre consumption is that it holds foods in your stomach for longer which allows your body to fully absorb all the nutrients.  However, according to Bawarchi excessive consumption of phytate (an acid found in many fibre rich foods) can prevent the absorption of calcium, iron and zinc.  Therefore, when adding fibre to your diet make sure that you are also consuming adequate amounts of these minerals.

5) REMOVAL OF GOOD CHOLESTEROL:- Another benefit associated with soluble fibre is that it lowers heart disease by removing cholesterol from the body.  However, Mark’s Daily Apple argues that lower cholesterol does not necessarily mean a lower risk of heart disease.

Like with most things in life you can have too much of a good thing.  Fibre is no exception.  However, in my opinion the benefits far outweigh the drawbacks.  If you add fibre to your diet at a gradual rate, drink plenty of water and most importantly don’t go overboard, you should be able to realise lots of the benefits and few (if any) of the drawbacks.  My approach to fibre is to try and eat some with every meal but not be obsessive.  So far it has worked as I have never noticed any side effects since increasing my fibre intake.

What about you?  How much fibre do you consume each day?  Do you take precautions to ensure that you are not getting too much fibre?  Have you ever experienced any negative side effects when consuming fibre?

Sources:
Dietary Fibre (Science Today)
Dietary Fibres (Vitamins and Health Supplements Guide)
Dietary Fibre Information (Bawarchi)
Fun with Fibre (Mark’s Daily Apple)
High Fibre Diet Review (Weight Loss Resources)

How to make sure you are getting enough Fibre

In my last couple of articles I have discussed the different types of fibre and the associated benefits.  The British Nutrition Foundation recommend that we get around 18g of fibre per day.  Personally, I do not think that this amount of fibre consumption is difficult to achieve BUT I understand that some people may struggle.  That is why today I have decided to write about how I manage to consume enough fibre each day.  In this article I will be discussing (with examples) the foods I eat to get my daily fibre requirements and the times that I eat them.

1) BREAKFAST (6AM-7AM):- On weekdays I generally have my breakfast between 6am and 7am so that I can fit it in before I head off to work.  Breakfast generally consists of one of the following choices:

- A bowl of cereal such as Fruit and Fibre = approximately 7g of fibre per serving.
- A large banana = approximately 4g of fibre per serving.
- A protein shake with a large banana = approximately 4g of fibre per serving.
- A protein shake with wholemeal toast = approximately 2g of fibre per serving.
- A slice of wholemeal toast with a generous layer of crunchy peanut butter = approximately 5g of fibre per serving (2g in a slice of wholemeal bread and 3g in two tablespoons of peanut butter).

I don’t usually stick with one choice for breakfast.  It’s usually a combination of how much time I have that morning and what I feel like eating.  However, doing a basic average of the above options my fibre intake for breakfast works out at: 4.4G of fibre per breakfast meal.

2) MID-MORNING SNACK (10AM-11PM):- As I discussed in my article on eating multiple meals to boost your metabolism I try to eat about 6 meals each day to keep my metabolism ticking over.  To achieve this I make use of snacks and sandwiches which are easy to prepare and eat on the go.  My first snack is usually a selection of fruit that I eat between 10am and 11pm (depending upon what’s happening at work).  The components of this snack are outlined below:

- A medium sized apple = approximately 2g of fibre per serving.
- 2 satsumas = approximately 1.6g of fibre per serving (0.8g of fibre per satsuma).

This equates to a total of: 3.6g of fibre per mid-morning snack.

3) LUNCH (1PM-2PM):- I usually eat my lunch between 1am and 2pm on weekdays.  The actual food I eat is sandwiches.  I make 6 sandwiches and then split them into three mini meals the first of which is my lunch.  The various sandwiches I make include:

- 2 slices of wholemeal bread spread with low fat cream cheese and 2 slices of beef = approximately 4g of fibre per serving (2g in each slice of wholemeal bread).
- 2 slices of wholemeal bread spread with low fat cream cheese and 2 slices of chicken = approximately 4g of fibre per serving (2g in each slice of wholemeal bread).
- 2 slices of wholemeal bread spread with generous layer of crunchy peanut butter = approximately 7g of fibre per serving (2g in each slice of wholemeal bread and 3g in two tablespoons of peanut butter).
- 2 slices of wholemeal bread spread with low fat cream cheese and 2 slices of turkey = approximately 4g of fibre per serving (2g in each slice of wholemeal bread).

Peanut butter is usually the less common of my sandwich choices so let’s say that my average lunch time fibre is: 4g of fibre per lunchtime meal.

4) AFTERNOON SNACK (3.30PM-4.30PM):- I normally eat my afternoon snack between 3.30pm and 4.30pm and it consists of 2 more sandwiches (see the above lunch list for the exact fibre breakdowns).  Therefore, my total fibre intake for my afternoon snack is: 4g of fibre per afternoon snack.

5) PRE-GYM SNACK (6PM-7PM):- I eat this snack just before I get to the gym which is usually between 6pm and 7pm.  Again it is nice and simple consisting of 2 sandwiches (see the above lunch list for the exact fibre breakdowns).  So once again my total fibre intake for this pre-gym snack is: 4g of fibre per pre-gym snack.

6) DINNER/TEA (8.30PM-9.30PM):- I eat my evening meal once I get home for the gym.  It’s a little more difficult to state the exact amount of fibre in my evening meals because they change on a nightly basis.  However, the majority of my evening meals contain three to four of the following:

- Brown Rice = approximately 1.1g of fibre per serving.
- 2 Cans of Chopped, Tinned Tomatoes = approximately 1g of fibre per serving.
- Mushrooms = approximately 1.5g of fibre per serving.
- Onions = approximately 1.4g of fibre per serving.
- Peppers = approximately 1.3g of fibre per serving.
- Potatoes with skin = approximately 1g of fibre per serving.
- Wholemeal Pasta = approximately 5g of fibre per serving.
- 2 Wholemeal Tortillas = approximately 4.8g per serving (2.4g of fibre per tortilla).

So whilst it is not the most accurate measure, on average each of the above foods contains 2g of fibre per serving and if I am having three or four of the foods with each meal that works out as: 7g of fibre per meal.

7) OTHER SNACKS:- Apart from the meals listed above which I generally plan to eat on a daily basis I also enjoy the odd whole wheat cracker with cheese.  I don’t have these every day, just when I need to eat a little something extra.  However, I thought I would include them because they still give me a little extra fibre on the days that I have them:

- 2 Hovis Krackawheat Crackers with slices of cheddar cheese = Approximately 0.8g of fibre per serving (0.4g of fibre per cracker).
- 2 Hovis Wheatgerm Crackers with slices of cheddar cheese = Approximately 0.6g of fibre per serving (0.3g of fibre per cracker).

So although I don’t have them every day when I do have them they give me: 0.7G of fibre per snack.

Based on my rough calculations my total daily fibre intake is:

“27G OF FIBRE PER DAY”

This is well above the recommended 18g of fibre per day and contains a good mix of soluble and insoluble fibre.  Whilst I try to get some fibre with each meal I do not go out of my way to get fibre or target myself to eat a certain amount of fibre each day.  I just make a few simple choices such as snacking on fruit, substituting white bread for brown bread, substituting white pasta for wholemeal pasta and adding extra vegetables to my evening meals.

I started out by making small changes.  First, I just ate an extra piece of fruit each day.  Then I started adding extra mushrooms, onions and peppers to the majority of my evening meals (which really wasn’t that much of a sacrifice since I think they all add their own unique taste and texture to meals).  The hardest change for me was probably making the switch from white to brown bread.  I had it set in my head that brown bread was not as nice as white bread and so put it off for ages.  However, when I actually made the change I quickly grew to love the taste and texture of brown bread.

I hope you can see from this article that getting a little extra fibre with each meal quickly adds up.  Consuming 18g per day may seem like a difficult obstacle but breaking it down in this way shows how easy it can be to smash the 18g target.

Now I’d like to hear from you.  Are you getting enough fibre each day?  Has this article made increasing your fibre intake any easier?  Do you have any further suggestions for people who want to get more fibre in their diet?

Sources:
Calorie Count
Dietary Reference Values (The British Nutrition Foundation)
Nutrition Data
Weight Loss Resources

The Benefits of Fibre

In my last article I explained exactly what fibre is and identified that there are two main types; Insoluble and Soluble.  Insoluble fibre’s main function is to help the body move waste material from the digestive tract more quickly whereas soluble fibre’s main function is to help the body absorb nutrients from the food.  In this article I will be discussing the benefits of fibre in greater detail.

GENERAL BENEFITS:

1) WEIGHT LOSS:- Fibre contains no calories which means that fibre rich foods generally contain less calories than low fibre foods.  Although the difference in calories is not huge, wholemeal breads and pastas generally contain less calories than white breads and pastas.  Fruits and vegetables are also relatively low in calories compared with other types of foods.

Fibre is also effective at satisfying your appetite, with both types of fibre making you feel fuller for longer.  Insoluble fibre absorbs water and expands in the digestive tract meaning that it swells and helps fill up your stomach.  Soluble fibre also helps satisfy your appetite because it holds food in the digestive tract for longer.

The combination of being both filling and low in calories means that fibre is a fantastic weight loss food.  By substituting white bread with wholemeal bread, white pasta with wholemeal pasta and eating fruit instead of processed snacks you can cut your daily caloric intake without feeling hungry or deprived.

INSOLUBLE FIBRE BENEFITS:

1) REDUCED CONSTIPATION:- Probably the most well publicised benefit of dietary fibre is that it promotes regular bowel movements and reduces constipation.  When insoluble fibre reaches the digestive tract it absorbs water and expands, whilst continuing to move through the digestive system.  As it travels through, insoluble fibre helps make waste materials soft, bulky and easier to move whilst also scraping the walls of the bowel (lower part of the digestive system) clean.  Doing this makes waste materials easier to excrete, makes bowel movements more regular and therefore reduces constipation.

2) REDUCED BOWEL DISEASE:- Since insoluble fibre helps clear waste materials out of the bowel more quickly, it has also been linked with reduced bowel disease.  This is because waste materials are not able to stay in the bowels for very long and so harmful toxins do not get the chance to accumulate.  Specifically, consuming insoluble fibre has been associated with reduced occurrence of piles (swelling inside the anal canal), irritable bowel syndrome and other digestive problems.

SOLUBLE FIBRE BENEFITS:

1) GREATER ABSORBTION OF VITAMINS AND MINERALS:- As already discussed, soluble fibre holds food in the digestive tract for longer.  This allows your body to fully absorb the nutrients  from the food before it is fully excreted.  Therefore, getting enough soluble fibre will ensure that you get the maximum benefits from the foods you consume.

2) BETTER BLOOD SUGAR CONTROL:- By holding food in your digestive tract for longer soluble fibre also slows down the digestion process.  This means that food is converted into glucose/sugar and released into the blood  at a slower, more controlled rate.  This benefit is particularly important for people with diabetes where blood sugar control is a common problem.

3) REDUCED CANCER RISK:- A growing bank of evidence suggests that fibre (particularly soluble fibre) can help prevent a variety of cancers.  In my article on the link between fitness and cancer I discussed how fibre can reduce your risk of colon cancer, prostate cancer, lung cancer, breast cancer and ovarian cancer.  In the majority of studies, fibre from fruit and vegetables (soluble fibre) was cited as the top source because of the additional anti-oxidants and vitamins they contain.

4) REDUCED HEART DISEASE:- Soluble fibre has been linked with reduced heart disease because of its cholesterol lowering effect.  It does this by binding with the cholesterol in foods.  This bind of soluble fibre and cholesterol is then excreted as a waste product during bowel movements, lowering overall cholesterol levels.

Fibre has long been touted as an excellent way to reduce constipation but the other benefits are often ignored.  Making soluble and insoluble part of your diet can really help improve the health of your bowel and your heart whilst also helping you get the most nutritional benefit from the foods you eat.  On top of this it can also help you manage diabetes and reduce your cancer risk.  If you currently feel you are not getting enough fibre (18g per day is the recommendation) then what better reason to start?  Whether your goal is to lose weight, improve your health or prevent disease fibre can help.

What do you guys think?  Are there any benefits of fibre that I have missed out of this article?  Have you noticed any significant changes by introducing more fibre to your diet?  Let me know your thoughts.

What is Fibre?

In my latest articles on cancer and diabetes I touched upon the benefits of fibre.  In these articles I mentioned that fibre could help control blood sugar levels in diabetics and also help prevent certain types of cancer.  However, I haven’t really done any articles which elaborate and go into greater detail concerning fibre so I thought now would be a great opportunity to do so.  My next few articles will be concentrating on fibre and I will begin with this article; ‘What is Fibre?’

I hear fibre mentioned a lot and see it on most food’s nutritional value labels.  However, all I really knew about fibre before writing this article is that it helped clear out the digestive system.  Whilst this is true, there is a lot more to fibre than this.

Fibre comes from the cell walls of plants and cannot be absorbed by the body.  It only comes from plant based foods and cannot be sourced from meat, fish or dairy products.  Fibre contains no calories, no vitamins and is not a nutrient.  It simply passes through the digestive system and comes out in your stools.  There are two main types of fibre; Insoluble and Soluble.

1) INSOLUBLE FIBRE:- Insoluble fibre passes through the body relatively unchanged until it reaches the intestine.  Upon reaching the intestine it absorbs water and expands in the digestive tract.  This combination of bulk and liquid helps waste materials move through the digestive tract more quickly.  In doing this, insoluble fibre helps promote regular bowel movements and reduces constipation.  It has also been suggested that insoluble fibre can reduce bowel disease and other related conditions because toxins are not left to build up in the digestive tract for long periods.

Soluble fibre can be found largely in grains and whole wheat products.  The list below contains some of the most popular sources:
- Bran Flakes (10g of fibre per 100g)
- Brown Rice (1.8g of fibre per 100g)
- Wholemeal Bread (6.3g of fibre per 100g)
- Wholemeal Spaghetti (8.4g of fibre per 100g)

2) SOLUBLE FIBRE:- Soluble fibre also passes through the body relatively unchanged until it reaches the intestine.  Upon reaching the intestine it dissolves in water creating a thick gel like substance.  This gel then holds food in the digestive tract for longer so all the nutrients can be absorbed from the food before it is excreted.  In doing this, soluble fibre also helps moderate blood sugar levels because food is digested, converted into blood sugar and released more slowly.  It has also been suggested that soluble fibre can reduce cholesterol levels because it binds with the cholesterol in foods and is then later excreted (complete with the attached cholesterol).

Soluble fibre can be found in all fruits and vegetables.  However, below I have listed some particularly rich sources:
- Apples (1.8g of fibre per 100g)
- Banana (1.1g of fibre per 100g)
- Orange (1.7g of fibre per 100g)
- Mushrooms (1.5g of fibre per 100g)
- Onions (1.4g of fibre per 100g)
- Peas (3.4g of fibre per 100g)

So there you have it.  Most people (myself included before researching this article) associate the terms ‘fibre’ or ‘dietary fibre’ with cleansing of the bowels and digestive system i.e. insoluble fibre.  However, soluble fibre is just as important and helps your body in different ways.

But which type is best for you?  Well unfortunately the verdict on this topic is a little less clear.  The British Nutrition Foundation recommend that you consume 18g of fibre per day but they do not split this down to the insoluble and soluble types.  Food companies seem to have jumped on the insoluble fibre bandwagon with whole grain breads and whole grain cereals constantly claiming to offer “50% of your dietary fibre in one serving”.  This means that of the two there is a possibility that soluble fibre may get rejected because people see the heavily marketed insoluble fibre as the healthiest option.  Furthermore, this article from Healthier Life suggests that whilst both types of fibre are healthy, soluble fibre could be the healthier of the two.

So what’s my opinion?  Both types of fibre seem to have their benefits and both should have a place in our diets.  With the way food is currently advertised most people are going to be pushed towards insoluble fibre.  Therefore, it is important to step back and have a quick think about where your dietary fibre is coming from.  If the majority is coming from bread, cereal, pasta and rice then try and substitute in some fruits and vegetables to bump up your soluble fibre intake.  By making sure your diet has a good mixture of whole grains, fruits and vegetables you should get a good balance between both soluble and insoluble fibre.

I hope you enjoyed this article.  In my next article I will be discussing the benefits of fibre in greater detail.  In the meantime I would like to hear from you.  Do you think you are getting enough fibre in your diet?  Are you getting the right balance between insoluble and soluble?  I look forward to hearing from you.

Sources:
Dietary Reference Values (British Nutrition Foundation)
Fibre Information (BUPA)
Fibre Information (Health Castle)
Fibre Information (Help with Cooking)
Fibre Information (Net Doctor)
Fibre Information (The Healthier Life)
Fibre Information (Wikipedia)
Weight Loss Resources

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