Not all types of carbohydrate can be digested and broken down into glucose. Indigestible carbohydrate is called fibre. In recent years some kinds of starches, not previously classified as fibre, have been found to be resistant to digestion. They are the ‘resistant starches’ we spoke about in the last email.
Fibre is a natural constituent of a healthy diet high in fruits, vegetables, lentils, beans and wholegrains. Eating such a diet helps prevent constipation – and numerous diseases later in life. Contrary to the popular image of fibre as mere ‘roughage’, it can actually absorb water. As it does so, it makes faecal matter bulkier, less dense and easier to pass along the digestive tract. This decreases the amount of time food waste spends inside the body and reduces the risk of infection or cell changes due to carcinogens that are produced when some foods, particularly meat, degrade. Bulkier faecal matter also means less chance of a blockage, or constipation.
There are many different kinds of fibre, some of which are proteins, not carbohydrates. Some fibre, such as that found in oats, is called ‘soluble fibre’ and combines with sugar molecules to slow down the absorption of carbohydrates. This type therefore helps to keep blood sugar levels balanced.
Some fibre is much more water-absorbent than other types. While wheat fibre, for example, swells to ten times its original volume in water, glucomannan fibre (from the Japanese konjac plant) swells to 100 times its volume in water. It helps reduce constipation by taking a flat teaspoon (3g) stirred into a glass of water, before a meal. Highly absorbent types of fibre can help to control appetite and play a part in weight maintenance, by bulking up foods and slowing down the release of sugars.
How to Implement Change
Today’s Challenge: Watch this Film The Truth About Fibre to see how much water different forms of fibre absorb.
📌 Next email: How much fibre does your child really need?
Wishing you and your child the best of health and happiness,
The COGNITION for Smart Kids & Teens Team