Fibre
You sometimes talk about the importance of eating the right kind of fibre. Can you explain exactly what you mean by this? I am trying to lower my cholesterol levels and so it would be useful to know, for example, which is the best fibre for me to be eating.
When most people think of fibre, they think of bran but there are, essentially, four different types of fibre which work in different ways in the body. Bran and other cereals are categorised as Hemicellulose fibres. These absorb water to bulk and soften waste as it moves through the colon, making them very effective in preventing constipation and treating problems such as irritable bowel syndrome (IBS).
These Hemicellulose fibres, which include brussels sprouts and beetroot, are related to the Cellulose fibres which work in the same way and which include beans, broccoli, peppers, apples and carrots.
To best lower cholesterol levels, you need to look at another type of fibre - Lignin. This is found in breakfast cereals and, more interestingly, older vegetables which have a higher lignin content than fresh produce. Lignin reduces the digestibility of other fibres in the food you have been eating and binds with bile acids to lower cholesterol and speed the passage of food through the gut.
Gums, which are found in oatmeal and dried beans, are another type of fibre. Pectin, found in apples, citrus fruits, carrots, cabbage, cauliflower, green beans, potatoes and strawberries, are the last type. Some foods, such as bran, contain more than one type of fibre.