Yinka Shokunbi Lagos
We have heard people say a number of times that eating food rich in fibre can help ease constipation. Sometimes too, some other people would argue that whenever they consume food rich in fibre, they are easily constipated.
Water soluble fibre
The issue then is are there different types of fibres that can be categorised as either good or bad and who really should consume which type?
This week, former President, Dietitians Association of Nigeria (DAN), Dr Chika Ndiokwelu explained to Food and Beverages, the role of fibre in nutrition as it affects the issue of constipation.
According to Ndiokwelu, “fibres are indigestible portion of food desired from plants. They are edible parts of plants or analogous carbohydrates that are resistant to digestion and absorption in the human small intestine with complete or partial digestion in the large intestine”.
She explained that fibres have two components, the soluble and insoluble. “Soluble fibre dissolves in water, it is fermented in the colon into gases and physiological bye products and can be pre-biotic (live bacteria found in yoghurt) and viscous (sticky).
“Insoluble fibre on the other hand, does not dissolve in water, are metabolically inert and provides bulking, can be pre-biotic and metabolically ferment in the large intestine, It is a bulking fiber, absorbs water and moves through the digestive tract easing defecation and insoluble fiber through its passive hygroscopic properties increases bulk; softens stool and shorten transit time through the gastrointestinal tract (GIT)”, said Ndiokwelu.
So, if this is the case, is it possible to consume the wrong type of fibre and why do some people digest fibre easily while some get into trouble?
According to the Consultant dietitician, University of Nigeria Teaching Hospital, Enugu, constipation is a symptom of a condition and not a disease in itself.
She noted, “Disadvantage of a diet high in fibre is that they significantly produce intestinal bloating. For example, the type of water soluble fibre in some legumes (the bean family) such as raffinose verbacos and so on, are responsible for the discomfort experienced when consumed.
“Some people persons who have current constipation, abdominal pain or vomiting should see a physician before using some bulking agents because some bulking agents are not recommended with opiods because they slow transit time and mixed with large stools may lead to severe constipation”, said Ndiokwelu.
She listed some Nigerian foods rich in water-insoluble dietary fibres to include: B-glucans (a few are water-soluble) like: cereals, fruits, vegetables (in all plants in general), Cellulose (E460) as additive in some processed foods, Chitins, exoskeleton (outside skins) of insects or crustaceans – periwinkle, crab etc., Hemicellulose- cereals, grain, tuber, legumes, Hexosan- wheat, barley, Pentosan- oat, stones of fruits and Lynin- (filaments of the garden beans), cereals.
Water Soluble Dietary Fibres are those which replaces starch or complement it in some plants species and often stored as carbohydrate: Inulin- chicory in fruit skin (mainly apples), Pectin- chicory in fruit skin, vegetables, Raffinose- legumes
Soluble fibre is found in quantities in all plant foods such as: legumes (peas, soybeans other beans), oat, some fruits- figs, avocados, ripe banana, skin of apples, peas, certain vegetables – carrots, broccoli, Root tubers and root vegetables, sweet potatoes and onions and nuts (almond- highest source)
Insoluble fibre : whole grain foods, wheat and corn bran, legumes- beans and pear, nuts and seeds, potato skins, legumes, vegetables- green beans, some fruits include avocados and unripe banana, skin of some fruits include grapes and tomatoes
Which type of fibre is best to ease constipation?
Go for whole-grain breads, cereals, and pastas. Cereal fibres generally have cell walls that resist digestion and retain water within the cellular structures. Wheat bran can be highly effective as a natural laxative.
In preparing a family menu list, how often should consumption of fibres feature?
The Dietitician said, “In every meal in form of leafy /coloured vegetables or whole grain legumes/Cereals OR whole fruits. At worst, twice a day”.
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