• A lower incidence of bowel associated problems eg. Cancer of the large bowel
• Better blood sugar control in diabetics. Specific types of fibre such as guar gum reduces the rate of carbohydrate absorption thus preventing high swings in blood sugar level
• Helps control overeating / snacking. Fibre rich foods are usually more filling and so discourages overconsumption of other foods rich in calories which can be fattening.

Fibre can be divided into 2 basic groups, soluble and insoluble fibre.

Soluble fibre include gum and pectin and are found in beans, oats, barley and some fruits and vegetables. This type of fibre acts more like a jelly by forming a sticky globular substance in the stomach and is thought to delay gastric emptying, slow glucose absorption and lower serum cholesterol.

Insoluble fibre such as cellulose, hemicellulose and lignin are found in foods like wheat bran, whole grains and vegetables. This type of fibre acts rather like a sponge, soaking up moisture in the stomach and swelling up in the process. It makes us feel full and decreases intestinal transit time.

Dietary fibre is found only in plant foods. The best sources include wholegrain and bran cereals, fruit and vegetable. The highly concentrated source of fibre is bran.

• Use wholemeal or high fibre white bread
• Choose brown or unpolished rice which contains more fibre than polished rice
• Eat more fruits and vegetables (at least 2 servings each)
• Use wholemeal flour where possible in your baking or cooking
• Try to include pulses and beans in some dishes
• Extra bran may be used in some foods eg. breakfast cereal
• If you eat biscuits, use the wholemeal variety eg. digestives, wholemeal crackers, oatmeal and bran biscuits
  

Start with 1 teaspoon three times and increase gradually if necessary. Besides increasing fibre in your diet, it is essential that you include at least 1.5 litres of fluid daily.

There is still a great deal to be learnt about the properties and functions of the many components of dietary fibre. However, it is now considered to be a vital part of the daily diet and it is advisable that you increase your fibre intake. Do have a mixture of both cereal bran, fruit and vegetable sources of fibre.