Fibre - Fiber - Fibres - Methylcellulose

Fibres (including pectin) reduce the cholesterol level and stabilize the blood sugar. Fibres prevent constipation, haemorrhoids, obesity, and intestinal cancer. Fibres have no nutritional value but maintain the natural bacterial flora of the intestines.

Fibres are naturally present in many foods, but in the industrialized food production the natural fibre content is often destroyed. This is why many people do not get a sufficient amounts of fibre in their everyday diet. There are many kinds of fibres: Soluble fibres such as pectin and other kinds of fruit- and vegetable starches and unsoluble fibres such as bran and cellulose. Foods with a fibre content of approximately 3% is regarded a good source of fibres.

Pectin
Pectin is found naturally in apples, carrots, bananas, cabbage, citrus fruits, and peas. Pectin delays the absorption of nutrients after a meal and is therefore good for some forms of diabetes. It also helps the body to get rid of metal- and poisonous substances. Pectin assists in lowering the cholestreol level in the blood and reduces the risk of cardiac diseases and the formation of gallstone.

Cellulose
Cellulose is an indigestible carbohydrate that can be found in the peel of fruits and vegetables. It is effective against piles, ateriosclerosis, colitis, and constipation. Cellulose also removes carcinogenic substances from the intestinal wall. It is found naturally in apples, pears, lima beans, carrots, broccoli, peas, and green beans.

Bran
Consists of the husks of ground grains. You can get both finely ground and coarsely ground bran. They contain various polysaccharides, cellulose, and lignin (a wood-like binding agent). Already after a few days sufficient insoluble fibres in the diet seem to improve insulin sensitivity in overweight people and lower the risk of developing type 2 diabetes.

Begin with small doses of fibres as a supplement and gradually increase the amount until your faeces has the right consistency.

Dosage
20 - 35 g. of fibre a day is regarded to be satisfactory.

Side effects
Note that people not in the habit of eating food rich in fibres may experience winds when they increase the amount of fibres. Individuals who suffer from intestinal diseases will usually have problems when digesting unsoluble fibres.
Having a very large intake of fibres, without also getting enough to drink, may create indigestion with symptoms such as stomach pain and constipation.

See also

Prebiotics

Psyllium Husk - Plantago ovata