Fibre is the protective part of fruit or vegetable or grain. Fibre, along with water, is responsible for moving your food along your digestive tract. There are two kinds, soluble and insoluble. Insoluble fibre provides bulk and balances the Ph level in your intestines. Soluble fibre does the same job except that it forms a gel in your digestive tract binding with fatty acids. Since soluble fibre binds with fat, it helps remove cholesterol from your body.

The recommended amount is 40 grammes for men and 25 grammes for women. Several experts and research studies suggest that you eat even up to 100 grammes of fibre per day. A diet high in fibre has clinically been shown to reduce the risk of insulin resistance, diabetes, cardiovascular diseases and cancer.

Since fibre is found only in plants, vegetables and grain, you need to balance your diet in a manner that a bulk of your calories come from these sources if you wish to consume sufficient fibre. This means eating avocado (11 grammes per cup), Asian Pear (10 grammes per fruit with skin), Berries (8 grammes per cup), artichoke (10 grammes per artichoke), black beans (12 grammes per cup) or split peas (16 grammes per cup). Other sources include nuts and seeds like pumpkin seeds, chia seeds, flax seeds, walnuts and almonds.

Your body can not digest fibre. As a result, say you ate split peas with 20 grammes of carbohydrate. The split peas also have 16 grammes of fibre, so your net carb intake is now only four grammes. This means you can get a dominant part of your nutrition from healthy carbohydrates and yet your net carbs are low. This is different from drinking a cola which has only carbohydrates (sugar) but no fibre. Go! Enjoy that strawberry and whipped cream. It is good for you.


Ritesh is a born again health enthusiast and holds a Certificate in Physiology from Harvard Medical School and a Certificate in Nutrition from Tufts University.