The Role Of Fibre In Diet And How It Helps To Prevent Constipation

Fibre is a type of carbohydrate that is not completely digested in the human body, and it cannot be broken down. Instead, it passes through the body undigested.

The Role Of Fiber In Preventing And Relieving Constipation ( Image Source :Getty )

New Delhi: In the course of human history, malnutrition and deficiency diseases have been a problem for our planet’s population. A balanced nutrition influences everyone’s health and fibre intake appears to play a more important role than previously thought. Fibre is a type of carbohydrate that is not completely digested in the human body. Though most carbohydrates are broken down into sugar molecules called glucose, fibre can not be broken down. Instead it passes through the body undigested. It helps to keep hunger and blood sugar in check. 

The Role Of fibre In Preventing And Relieving Constipation 

Constipation is a common intestinal problem that impacts many people throughout the world. It is distinguished by irregular bowel motions, difficulty passing feces, and the sensation of incomplete evacuation. While there can be various causes of constipation, a lack of dietary fibre is often a significant contributing factor. Fibre plays a crucial role in preventing and relieving constipation by promoting regular bowel movements and maintaining optimal digestive health.

In this regard, Twincy Ann Sunil, Dietician, Apollo Spectra Hospital, Bangalore said, "Fibre, found in plant-based foods, is the indigestible part of carbohydrates that passes through the digestive system relatively intact. The two types of fibre are soluble and insoluble. Insoluble fibre adds weight to the stool whereas soluble fibre absorbs water and creates a gel-like material. Both types are essential for maintaining healthy bowel function."

She then went on to explain how a high fibre diet gives relief from constipation.

Firstly, fibre increases stool bulk and softens it, making it easier to pass. Insoluble fibre, such as those found in whole grains, nuts, and vegetables, adds bulk to the stool, preventing it from becoming hard and dry. This helps to stimulate regular bowel movements and prevent constipation. Additionally, soluble fibre, which is abundant in fruits, vegetables, and legumes, absorbs water in the intestines, making the stool softer and more comfortable to pass.

Secondly, fibre encourages the development of probiotic microorganisms in the gut. These bacteria, known as probiotics, play a crucial role in maintaining a healthy digestive system. They help break down fibre into short-chain fatty acids, which provide nourishment to the cells lining the colon. This, in turn, helps to improve the overall health and function of the colon and promotes regular bowel movements.

Lastly, a high-fibre diet can help regulate bowel movements by speeding up the transit time of food through the digestive system. Fibre adds bulk to the stool and stimulates the muscles in the intestines, facilitating the movement of waste material. This reduces the likelihood of stool remaining in the colon for extended periods, thus preventing constipation.

Benefits Of Fibre Rich Diet:

In pursuit of a healthier lifestyle, it is important to emphasize a high-fibre diet for people of all ages.

In this regard, Dietician Umang Malhotra said, "Dietary fibre (DF) consists of indigestible carbohydrates and lignin that remain intact in plants and has beneficial physiological effects on humans. A diet rich in dietary fibre, that includes grains, fruits and vegetables, have been shown to be beneficial to human health."

Speaking about Dietary Fibre, he said, "DF is known to play an important role in the prevention of several chronic diseases such as obesity, coronary artery disease, and diabetes, and has also been linked to a reduced prevalence of certain cancers. Dietary fibre intake, especially whole grain or cereal fibre intake, tends to delay gastric emptying and induce satiety, and increased fibre intake is associated with increased satiety hormones in the gut."

DF is divided into two types- soluble fibre and insoluble fibre and Umang explained what these are:

Soluble fibre stimulates satiety in humans by increasing postprandial levels of a gastrointestinal hormone associated with satiety and decreasing postprandial levels of a hunger-stimulating hormone (ghrelin). This kind of fibre is found in foods like oats, fruit, and beans, also helps regulate blood sugar levels and reduce the risk of type 2 diabetes.

Insoluble fibre is especially effective at increasing stool bulk, reducing bowel transit time and promoting bowel regularity. IDF is used to treat intestinal disorders such as constipation or to prevent the development of diverticulosis and diverticulitis.

How Much Fibre Should Be Included In Diet:

According to the Indian Recommended Dietary Allowance (RDA): The daily fibre intake recommendation for sedentary man is 30 gm and 25 gm for sedentary women. For children, the intake varies based on age, ranging from 15 to 38 gm/day. Including fibre in the daily diet is relatively simple and can be achieved through the following ways:

• Consume whole grains: Replace refined grains with whole grains like brown rice, whole wheat, quinoa, and barley. These grains retain their bran and germ, which are rich in fibre and nutrients
• Eating at least 400 g, or five portions, of fruit and vegetables per day reduces the risk of NCDs (non-communicable diseases) and helps to ensure an adequate daily intake of dietary fibre 
• Embrace legumes: Incorporate beans, lentils, chickpeas, and peas into your meals. These legumes are not only high in fibre but also provide a good amount of protein.
• Snack on nuts and seeds: Almonds, chia seeds, flaxseeds, and walnuts are not only delicious but also high in fibre and healthy fats.
• Opt for high-fibre breakfasts: Start your day with fibre-rich breakfast options like oatmeal, whole-grain cereal packed with fruits.
• Be mindful of food processing: Fresh, unprocessed foods generally have higher fibre content than heavily processed ones. Opt for natural foods whenever possible.

By incorporating these dietary changes, individuals can easily achieve recommended fibre intake and improve overall health. A high-fibre diet not only supports digestive health, but can also reduce the risk of chronic disease, which can promote a healthier, more active lifestyle. All in all, the benefits of fibre are undeniable, and with just small tweaks to our daily eating habits, we can dramatically improve our well-being and live longer, healthier lives.

Probable Side Effects Of Excess Fibre Intake:

At times, there is a possibility of having too much of a good thing. For eg, we all are aware that protein is a must nutrient that we are to consume daily, but too much of it can lead to brain fog, bloating and weight gain, while excess of vitamins like vitamin D can also cause irritability, exhaustion and nausea. In the same way, fibre is no exception to this rule. Yes, it is needed for a healthy digestive tract, healthy heart, gut microbiome, weight management, blood pressure and cholesterol. But what happens if you eat too kuch fibre? 

In this regard, Nutritionist Harleen Gill discussed the probable side effects if there is excessive intake of fibre:

1. You may feel constipated- This may come as a surprise to those who start increasing their soluble fibre intake without increasing fluid intake. Fibre and water work together to bulk stool but without water, stools will have a hard time moving through. So make sure to have good fluid intake daily. 

2. Diarrhoea- Too much fibre can also cause diarrhoea. A lot of this has to do with not only how much fibre you eat but also the type. Fibre, mainly insoluble fibre, softens stool and has a laxative effect. So, it's important to understand the type of fibre and the reason for increasing their quantity. Also, gradually increase your intake so your digestive system has time to adjust. Try to get a good balance of both soluble and insoluble fibre.

3. Gas/bloating- When you eat too much fibre too quickly it might lead to bloating or gas. It's normal for our gut bacteria to create some gas as a by-product of the food and the fibre we consume, but when gas and bloating become uncomfortable that's when you might need to re-evaluate your fibre consumption.   

"There are many types of dietary fibres that come from a range of plant foods. It is important not to concentrate on a particular fibre because of its specific proposed action as each type offers some level of health benefits. Therefore, eat a variety of plant foods like vegetables, fruits, whole grains, legumes nuts and seeds to secure those benefits," Harleen concluded.