It turns out that eating what you can’t digest is actually good for you. Well, in some cases at least. We have been told a lot of things about our diet ever since childhood, including many appeals to up our fibre consumption. In fact, fibre is apparently so important that our mothers told us the cornflakes packet is better for us than the cornflakes themselves! So what are the facts? If I add a cup of bran to my packet cereal, will that be an antidote against this processed predicament?
The truth is that those fibre-focused physicians really do have a point, and the need to eat high fibre food is real. And rare. And no, that extra, smallish cup of bran is not all you need. You are going to need to broaden your culinary horizons – maybe even become a fibre expert!
To start with, there are two types of fibre; soluble, which is found in fruit and vegetables such as beans, carrots, apples and citrus, as well as in grains like oats. Fibre in this form dissolves in your digestive system and can lower blood cholesterol and glucose levels. Then there are the insoluble – fibres that do not change. Think whole wheat flour, bran, nuts, cauliflower and potatoes. These are the more typical types of fibre and assist with what we refer to as regularity. The key message; include more of both types in your diet.
What about that that cornflake box? Based on an experiment, mice who were fed on cereal packets lived longer in comparison to those who were fed the cereal itself. The story is only legend, but it illustrates the point. Many cereals are so highly processed that all the natural fibre has long since disappeared and the end result is a fragile, orange-coloured flake that is marketed as high-fibre and healthy.
Short of putting the cardboard box on the menu, there are a few other ways to increase your fibre intake. Swap half the white flour in your favourite bread recipe for whole wheat and throw in some pumpkin and sunflower seeds. You may need to give it a longer rising time, but you’ll be surprised at the added flavour. Sneak a cup of bran flakes and a dollop of Greek yoghurt into your muffin batter, or some refried beans into your loaded nachos. Strangely enough, considering the bad rap it gets, popcorn is a good snack food with high fibre content. Popping your own on the stove top is not only old-timey and fun, but also means you can monitor the butter and salt content!
So get your digestive system fibred up and ready to go!
