Fibre
Dietary fibre includes all food substances that our digestive enzymes cannot break down and utilize as energy. All fibre falls into two basic categories – water-soluble and water-insoluble – which are further divided into five subclasses: cellulose, hemicellulose, lignin, pectin, and gum.

The health benefits of both soluble and insoluble fibre have been well documented. While the body may extract and use some of the nutrients contained in fibre, its primary purpose is to help the bowels function more efficiently. The basic fibre structure passes through the digestive tract to flush the intestines and give more bulk to the stool.

Soluble fibre may be found in oats, pectin, guar, barley, beans and sea vegetables. Soluble fibre is characteristically sticky and meshes with water to form gels. It helps modulate blood glucose by slowing its absorption into the bloodstream. It also chelates toxins, such as heavy metals, in the intestinal tract. In addition, soluble fibre helps maintain normal cholesterol levels by binding the bile salts that cause the body to break down cholesterol to manufacture even more bile salts.

Insoluble fibres are typically found in wheat bran, whole grains, skins of fruits and vegetables, and nuts. Insoluble fibre absorbs large amounts of water, stimulates the intestinal tract, and provides gastrointestinal benefits.

National food surveys reveal that Americans consume only one-third of the fibre they need. While the Food Pyramid recommends five servings per day of fresh fruits and vegetables, the average is closer to two. The average low fibre diet provides only 10 to 13 grams of fibre daily; current guidelines call for 30 grams of fibre daily.

You can increase your dietary fibre intake by including a high-fibre cereal for breakfast, choosing brown rice instead of white, eating two to three pieces of fresh fruit with skins, etc. – and by adding high-fibre supplements to your diet.