Discuss the Positive and Negative effects of fibre on health

Positive effects of fibre on health
The positive health effects of fibres are found in high fibre diets. The following are
some of the health benefits of diets high in fibres:

1.Weight control
Foods that are usually high in fibre tend to be low in fat and simple sugar and can
therefore promote weight loss by providing less food energy per bite. In addition by
slowing the rate at which food the stomach and drawing water into the gastro
intestinal tract, fibre rich foods make a person feel full before taking in too much
energy.

2.Lowering blood cholesterol levels
Foods rich in soluble fibres lower blood cholesterol levels by binding with bile, the
emulsifier that assists with fat and cholesterol absorption. With less bile available, fat
and cholesterol absorption diminishes and blood lipid concentration declines.

3.Glycemic response and diabetes
Soluble viscous fibres can trap nutrients and delay their leaving the stomach for the
small intestines. This slows glucose absorption, thus eliciting a moderate insulin
response and a moderate rise in blood glucose.

4.Preventing colon cancer
Fibres may help prevent colon cancer by diluting, binding and rapidly removing
potentially cancer causing agents from the colon.

5.Constipation and diarrhoea relief
Some fibres absorb water into the digestive tract, thus softening hard stool and
therefore alleviating constipation. Other fibres help to solidify watery stool and so
help to relieve diarrhea.

6.Hemorrhoids prevention
Softer and larger stools ease elimination of fecal matter from the rectal muscles and
reduce the pressure in the lower bowel creating less likelihood that rectal veins will
swell.

7.Appendicitis prevention
Fibres help prevent compaction of the intestinal contents which would obstruct the
appendix and permit bacteria to invade and infect it.

8.Diverticulosis prevention
This condition occurs later in life where the colonic walls develop weak spots or
pouches called diverticular. Intraluminal pressure causes muscles to weaken. Wastes
may collect in the diverticular that may lead to infection causing abdominal pain,
vomiting, nausea and bleeding.

Negative effects of fibres on health
The negative effects of fibre on health occur when the dietary intake is increased
above 35 grams per day. Some of the negative effects of too much dietary fibre
include:

1.Inadequate dietary intake
A person who has a small capacity and eats mostly high-fibre may not be able to take
in enough food to provide adequate energy or nutrients since fibre is bulky and makes
one feel full very fast.

2.Abdominal discomfort
People who increase their intake of high-fibre foods too rapidly may experience
intestinal discomfort and gas. To avoid these side effects, people should increase their
dietary fibre intakes gradually and be sure their fluid intakes are adequate.

3.Low nutrient availability
By speeding the transit of food through the gastro intestinal tract, excess fibre can
limit the absorption of some nutrients. In addition, insoluble fibres can bind minerals
and interfere with their absorption.

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Titany answered the question on November 5, 2021 at 09:07