Humans don鈥檛 learn from history. Dr. Denis Burkitt, a British researcher, showed years ago that African natives, consuming large amounts of fibre, did not suffer from constipation, appendicitis or problems of the large bowel, such as diverticulitis (hernias of the colon).
Now, a new British report states an increase in dietary fibre decreases the risk of large bowel malignancy.
Being of Scottish heritage, I always consider ways to save money for our health- care system. Luckily, there鈥檚 no need for expensive MRIs to determine whether the diet contains sufficient fibre. A rectal examination that finds rock-like stools quickly provides the answer. Stools that don鈥檛 float are also a good sign more fibre is needed.
Students of history may remember the Second World War story of the battleship King George V chasing Germany鈥檚 battleship Bismark. But how many know that constipation was rampant among the King George鈥檚 sailors? The ship鈥檚 surgeon, Thomas Cleave, was also constipated and hated to take laxatives. Faced with this problem, Cleave experimented on himself. For several days he consumed raw, unprocessed bran. It cured his and his sailors鈥� constipation.
Studies show that North Americans consume only 15 grams of fibre daily. This is a failing grade, as it鈥檚 less than half of what people should be eating.
So what鈥檚 so vital about fibre? Fibre holds onto water, creating large, soft stools. This means fewer grunts with bowel movements, less risk of hemorrhoids and less pain due to irritable bowel syndrome. It also seems logical that by fighting constipation, cancer-causing substances would be removed quicker. The trouble is that most studies have failed to prove this is the case.聽 聽
鈥淢ost people are consuming refined grains and missing out on the fibre and the nutrients concentrated in whole grain,鈥� says Dr. Nicola McKeown, an epidemiologist at Tufts University in Medford, Massachusetts.
Natural products are always superior to refined manufactured food. Besides, there is no debate that fibre is one of the best ways to fight obesity and Type 2 diabetes, now reaching epidemic proportions in North America. With the control of these two problems, the risk of developing other major killers 鈥� such as heart attack, hypertension, stroke 鈥� and the complications of surgery is decreased.
Fibre鈥檚 secret is its capacity to fill. For instance, no one with an ounce of sense would put eight teaspoons of sugar in a glass of water and drink it. Yet children and others are drinking cans of cola that contain this amount of sugar and no fibre.
These drinks have little effect on the hunger reflex. On the other hand, an apple contains three grams of fibre. A second one is rarely needed, as the stomach feels full and the hunger reflex diminishes.
The best time to start increasing fibre intake is at breakfast. Look for high-fibre cereals that contain 15 grams of fibre per serving and the least amount of sugar. Be sure to buy brown rather than white rice, whole-wheat pasta rather than regular pasta and whole-wheat bread rather than white bread. 聽
Also add lentils, black beans, green peas, tomatoes, celery, prunes, pears, broccoli, bananas and roasted almonds to your diet, all high in fibre content.
I admit I sometimes prefer bacon and eggs or French toast with maple syrup for breakfast. But as Sidney Howard, the playwright, remarked: 鈥淜nowing what you want is also knowing what you must give up before you get it.鈥� 聽
So a bowl of high-fibre cereal seems like a small sacrifice if it will prevent a deadly colon malignancy.
Besides, who enjoys being constipated?
