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You are here: Backpacker Resources > Healthy Living > Part 45 - Balanced and Portable Diets

Part 45 - Balanced and Portable Diets

Dietary Fibre

Dietary fibre often escapes being classed as a food group of its own, mainly because most sources of fibre fall into other food categories. It’s also often neglected when talking about nutrition, given that it has very little nutritional value of its own. It is in fact not absorbed into the body but merely passes straight through it!

The Benefits

So what are the benefits of a diet that’s high in fibre? Well before I answer this question it’s important to know that there are two primary classes of dietary fibre ‐ soluble and insoluble. Each has a different function but they are both essential for the maintenance of a healthy gut.

The soluble kind provides bulk to the contents of the guts as well as facilitating intestinal movement. Hence it promotes regularity as well as flushing out the digestive tract. Think of the analogy of a blocked sink, where remains of yesterday’s food quickly accumulate. A diet high in soluble fibre prevents this from happening, which is one way in which fibre can protect against cancers of the digestive tract. Furthermore, such a diet prevents constipation and promotes regularity which together, make life a lot more comfortable!

As for insoluble fibre ‐ this absorbs water inside the body, which in turn slows down the absorption of simple sugars. This prevents dramatic changes in your blood sugar levels, reducing the risk of diabetes and metabolic syndrome. For those already suffering from diabetes, insoluble fibre helps to maintain a steady blood sugar count. In addition to sugar absorption, insoluble fibre lowers the absorption of cholesterol, helping to protect against heart disease. It also helps to balance the acidity of the intestinal tract, thereby promoting fermentations which also contribute to a reduced risk of colorectal cancer. How very useful.

The Best Sources

For soluble fibre the best sources are fruit, root vegetables, legumes (beans) and oats. Fruits with fibrous flesh such as apples, pears, and bananas are the best. As for the insoluble kind this is found in whole wheat and whole grain foods (so anything including the outer husk ‐ namely bran), as well as nuts, seeds and some green vegetables. Also the skins of the fruits and vegetables mentioned provide insoluble fibre so leave them on where possible ‐ in order to get the maximum benefit! Thanks to the simplicity of these snacks, fibre can be sourced pretty much everywhere in the world. Even if the local cuisine doesn’t appear fibrous ‐ the basics are always available.

Will It Make Me Fat?

Interestingly enough ‐ given that fibre passes straight through, its calorific content is minimal. Only the soluble kind provides any energy at all ‐ at an average of about two calories per gram. Bare in mind that proteins and carbohydrates provide four calories per gram, alcohol seven, and fats nine, so this is pretty good going for those who are watching their intake. Better yet ‐ fibre swells as it absorbs water, making you feel full but not bloated. So it’s all good news!

How Much Do We Need?

I could quote government guidelines but the best way to advise you on quantities is to say that most people only consume up to half of what they should ‐ in dietary fibre. Try boosting your intake with a bran based addition to your breakfast. Whole wheat options are best wherever possible and fibrous fruit come in as a close second. You’ll certainly know if you’ve gone too far but trust me, this is unlikely. The feeling of cleanliness and boosted energy when everything is working properly on the inside is certainly something that you will appreciate. This said, I’m of for a nice bowl of Mill Bran. Until next time.

‐ David Haw