Have you ever noticed that healthy food is high in fibre. There are two general types of fibre
1. Soluble and
2. Insoluble.

Soluble fibre forms a gel-like substance that delays absorption of glucose (sugar) in the intestines and helps prevent cholesterol absorption. These include gums, pectin’s, mucilage’s, beta-glean, and oligosaccharides. Insoluble fibre increases stool bulk and speeds transit of food through the gut. These include oats, barley, legumes (beans, peas, and lentils), seeds, and some fruits (such as apples, blue berries, and citrus) and vegetables (such as ladyfinger).

Fibre helps reduce certain risk factors for heart disease. Higher fibre intake is associated with lower triglycerides (fats in the blood). Fibre’s ability to reduce levated blood pressure is now confirmed. It also helps promoting weight loss and people with higher fibre intake tend to have lower body weight. High-fibre foods are often lower in calories than other foods, and they help you feel full, so you eat less. Fibre also reduces insulin and alters hormones that  influence body weight.

Fibre, particularly insoluble fibre, also seems to help diverticular disease which is a painful condition in strained bowel movements, thereby reducing pressure in the colon. Fibre should not be consumed in isolation. High-fibre foods tend to be rich in other potentially protective elements, such as antioxidants, cholesterol-lowering sterols, and other phyto-chemicals. People who eat a high-fibre diet tend to have other good health habits, such as exercising regularly and not smoking, which may lower their risk of colon cancer and other illnesses. High fibre foods may be beneficial simply because they tend to be low in fat and calories and often replace meats and other fatty or sugary foods.

Eat a variety of foods to ensure that you get a mix of fibre   compounds. Choose whole grains over refined, whole fruits over   juices; compare food labels for products with higher amounts. It is not clear if supplements provide the same health benefits as fibre-rich foods, which contain many important nutrients and phytochemicals. Supplements come as powders, capsules, chewable tablets, wafers, and even cookies, and supply different types of fibre.

Do include more of fibre in your diet. Aim for nine servings of fruits and  vegetables  (including beans) a day, along with three servings of whole grains. Choose a high-fibre cereal. Eat oatmeal and other whole-grain hot cereals. Opt for brown rice. Add a handful of cooked barley, jowar, corn or whole wheat grains to a green salad for a chewy texture and more filling meal. Eat more beans. Top cereals and yogurts with berries and other fruit. Eat  whole  fruit instead of juice. Eat the skins of potatoes and other vegetables and fruits.

Add fibre gradually to your diet to allow your digestive system to adjust and drink more fluids because fibre absorbs water; otherwise, the fibre could actually make you constipated. Fibre helps protect against heart disease and Type 2 diabetes and helps you stay regular; it may also help with weight control. Moreover, the fibre in foods tends to keep good company with many vitamins, minerals, and healthful phytochemicals, which add further health benefits.