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High/ Low Fibre diets

What is fibre?

Fibers are complex carbohydrates that comes from plant sources which includes fruits, vegetables, and grains.  However, they or not digestible by human gut as we lack an enzyme called cellulase that can breakdown complex carbohydrates. The amount of cellulase found are not enough to digest fibres like cows. Furthermore, there are many different types of fiber but the 2 types of fibres that are essential for your health.

Insoluble Fibre

Insoluble fiber does not dissolve in water, nor is it fermented by the bacteria residing in the colon.  Rather, it retains water and in so doing, helps to promote a larger, bulkier and more regular bowel activity.  This, in turn, may be important in preventing disorders such as diverticulosis and hemorrhoids, and in sweeping out certain toxins and cancer causing carcinogens.  Insoluble fibres are considered as FODMAPs as well which may not be suitable for individual with IBS. Check out the IBS and Low FODMAPs diet here.

Here are some of the sources of insoluble fibres:

  • Whole grain wheat and other whole grains
  • Corn bran, including popcorn, unflavored and unsweetened
  • Nuts and seeds
  • Potatoes and the skins from most fruits from trees such as apples, bananas, and avocados
  • Many green vegetables such as green beans, zucchini, celery and cauliflower
  • Some fruit plants such as tomatoes and kiwi
 

Soluble Fibre

Soluble fibres are fermented or used by the colon bacteria as a food source or nourishment.  When these good bacteria grow and thrive, many health benefits occur in both the colon and the body.  Soluble fibre is present to some degree in most edible plant foods sources.

 Here are some of the sources of soluble fibres:

  • Legumes such as peas and most beans, including soybeans
  • Oats, rye, and barley
  • Many fruits such as berries, plums, apples bananas and pears
  • Certain vegetables such as broccoli and carrots
  • Most root vegetables
  • Psyllium husk supplement products
 

Some prebiotics can be considered as soluble fibres as well such as inulin or fructan. Inulin are more preferred by bifidobacterium probiotics which would result in better growth rate and activity compared to other prebiotic such as FOS (fructooligosaccharide) or GOS (galactooligosaccharide). When these soluble fibers are fermented by gut flora, some further significant health benefits have been shown to occur by research in many medical centers.

 

Sources of these soluble prebiotic fibres includes:

  • Chicory (Prebiotic source for YourGutt) and other root vegetables such as artichokes
  • Asparagus
  • Yams
  • Onions
  • Garlic
  • Bananas
  • Leeks
  • Agave
  • Wheat, rye, and barley (smaller amounts)
 

Who is it for?

High fibre diets are relatively for everyone who are generally healthy. It helps in reducing constipation when taken the right amount, prolong satiety, and improve gut microbiota for probiotics. It is recommended to consume 25g to 30g of fibres daily, according to RNI of Malaysia. By practicing the “quater quater half” concept in a meal would be a great start in eating the recommended amount of fibres. 

Low fibre diets on the other hand are only for specific types of people. People with active colon diverticulitis, acute ulcerative colitis and crohn disease, undergoing recovery of intestines and more. Low fibre diets are similar to low FODMAPs diet as well which is used for IBS patient. If you have the following conditions, it is best to consult your physician before starting any prebiotic, probiotic, and fibre supplements and low/high fibre diet.

Hence, YourGutt is a perfectly delicious source of prebiotic (inulin from chicory roots) together with specially formulated fermented rice bran powder, probiotics and postbiotics that could help in replenishing and provide balance for your gut microbiota.

 

References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614039/

https://academic.oup.com/fqs/article/1/1/47/4791730

https://www.sciencedirect.com/science/article/pii/S1756464620303984

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3376865/

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