Basically by now, we all know that there are two main types of fibre:

Insoluble Fibre - Reduces risk of Colon cancer, assists bowel movements (constipation),

• move bulk through the intestines
• control and balance the pH (acidity) in the intestines

Food sources

• Vegetables, dark green and leafy and beans
• Root vegetable skins and fruit skins
• Seeds and Nuts
• whole-wheat, bran, oats

Soluble Fibre - Reduces the risk of heart diseases and diabetes

• Regulate blood sugar or glucose
• Binds with fatty acids

Food sources

• Flax seed
• Oats, oat bran, barley
• Fruits and Vegetables
• Nuts

Weight Control
Foods high in fat and/or sugar are very high in energy and an excessive intake leads to weight gain. A diet high in fibre-rich unrefined carbohydrates like wholemeal bread, wholewheat pasta and wholemeal cereals will provide us with a longer lasting feeling of fullness and a consequent decreased intake of high energy foods.

Constipation
Fibre helps to keep the bowel healthy and to function regularly due to the increased bulk and softness of the stool from the increased water absorption and bacterial growth. The increased bulk causes the stool to move quickly through the digestive system and because the stools are softer, they are expelled easier than the hard stools.

Cholesterol
It has been found that a high intake of soluble fibre, helps lower the cholesterol levels. People with a higher cholesterol level appear to benefit more than an increased fibre intake than those with slightly raised cholesterol levels.

Diabetes
It is very important to have a good intake of fibre-rich unrefined carbohydrates especially for a diabetic. The soluble fibre forms a sticky gel when it absorbs fluid and therefore this gel would slow down the sugar from releasing into the bloodstream.

Cancer
Consuming a high-fibre diet provides bulkier and frequent bowel movements which decrease the transit time through the gut. This would decrease the amount of time that the colon is exposed to naturally occurring carcinogens that are found in the stools.