Dietary fibre is important for your diet and for good reason, writes Nadia Badarudin
DIETARY fibre is important for our body. Experts say the lack of dietary fibre, which are found mainly in fruit, vegetables, legumes and whole grains, can lead to serious health consequences including cardiovascular and diverticular diseases.
A diet low in fibre increases the risk of constipation and haemorrhoids. Apart from its cholesterol-lowering benefit, fibre helps to increase satiety by making us feel full faster and for a longer time. Thus, a diet without sufficient fibre intake is likely to cause us to pile on the pounds.
GRAINS DEFINED
Grains contain both soluble and insoluble fibre. Nestle Malaysia corporate wellness manager Cher Siew Wei says soluble fibre, which is found in oats and barley, prolongs stomach-emptying time so that sugar is released and absorbed more slowly.
"This helps to regulate blood sugar for diabetics. Soluble fibre also binds with cholesterol in the intestines which help lower total cholesterol and LDL cholesterol, therefore reducing the risk of heart disease," she says.
"On the other hand, insoluble fibre promotes regular bowel movement and prevents constipation. Whole wheat and wheat bran are among the sources of insoluble fibre," she adds.
When it comes to choosing grains as a source of dietary fibre, one has to know the difference between whole grains, multi-grains and refined grains, says Cher.
Whole grains contain all original parts (in some proportions) of a grain namely the bran, germ and endosperm, and retain all the natural nutrients and goodness such as dietary fibres, B vitamins and iron.
Multi-grains mean that more than one type of grain is used to make the product, and none may necessarily be whole grain.
"Refined grains have been milled (ground into flour or meal). The process gives the grains finer texture and improves their shelf life, but removes the bran and germ alongside their nutrients," she says.
HEALTHIER CHOICE
Cher says one benefits the most from whole grain foods because the nutrients and other healthy plant compounds are still intact.
"Whole grain food is a healthy choice for our daily fibre intake. Good sources of whole grain foods are whole wheat flour, oatmeal, whole oats, brown rice, whole grain corn, whole grain barley and whole rye," she says.
"But, if you like multi-grains, make sure that those grains are also whole grains. Just read the product's label and look for the word 'whole' before each type of grain or flour listed on it," she adds.
Cher says the recommended daily intake for fibre is 25-30g per day.
"If you're eating at least two servings of fruits and three servings of vegetables and at least four servings of grain products per day (at least two of which are whole grains), you're likely meeting the dietary requirement," she says.
Apart from including fruits and vegetables in all meals, snacking with healthy food made from grains is a good way to meet the daily fibre intake.
"According to the Malaysian Dietary Guideline 2010, we're encouraged to have three main meals with one to two nutritious 200 to 300kcal-count snacks in between," says Cher.
"Nestle's latest product, Nestum Grains & More Banana Caramel beverage, is among the nutritious and healthier alternatives for those who are constantly on-the-go.
"At 110kcal per serving, the product contains essential nutrients from whole wheat, corn and rice as well as bananas," she says.
Tips on getting the best out of whole grains
• Read the label: Look for claims like “100 per cent whole wheat” or “100 per cent whole grain”. The first ingredient on the list should be “whole grain”.
• Use whole wheat flour or oat flour for up to half of plain flour when making muffins, waffles or pancakes.
• Substitute plain flour with whole wheat flour or oat flour when making cookies or other baked goodies.
• Choose whole meal bread instead of white bread when making sandwiches or toasts.
• Replace white rice and pasta with brown rice or whole wheat pasta.
• Add lentils or pearly barley to casseroles and soups.
• For wraps, choose whole meal wrap.