Overview

Consumers for Health Choice (CHC), is an independent UK consumer organisation.  Currently they are running a “Time is Running Out” SOS campaign to ‘Save Our Supplements'.

The information in my blog posts always tries to convey the very real importance of eating a healthy diet and how eating nourishing food works to fuel the body and may prevent against many diseases and health problems.  Diet and lifestyle, in my opinion, are crucial for health.  Good quality nutritional supplements of any sort can never be seen as an alternative to good nutrition, however they are incredibly useful in conjunction with a healthy balanced diet.  Research (all of my blog posts are backed up by research) suggests that some supplements can make a real, and positive, difference to health.  It is fantastic that here in the UK we, the consumers, currently have the freedom to choose from a wide variety of different supplements.

In 2002 The Food Supplements Directive was finalised by the European Union. The Directive passed into law in England and Wales on 3rd July 2003, Scotland followed a few days later.  The Directive is useful because it has enabled trade in food supplements across all 27 EU member states BUT the final wording of the Directive seriously threatens the future availability of many safe, popular and beneficial vitamin and mineral supplements in the United Kingdom.

The Directive means that it is possible that maximum dose levels will be set on many vitamins and minerals and this will outlaw many hundreds of safe and popular higher potency products that have been available to us, the consumers, to buy for several years.  These products have been accepted as properly manufactured and safe by the British regulators, which is why they are currently available for sale.

Not only could a number of products leave the shelves, it could be that many health food stores and specialist retailers in the UK would close with a job loss that the CHC could be 4,000.

The CHC state “France, Germany and several other European Union Member States are pushing hard for low dose levels to be set when the process moves forward in the next few months, and the United Kingdom is one of only a few countries pressing for higher levels. We will simply be out-voted in the European decision making process. We believe that the British Government can do and must do more, much more to argue our case in Europe if consumers are not to be denied access to higher potency supplements of their choice”.

For more information about the campaign please visit the CHC website. 

If you think you would like to support the campaign there are a few things that you can do:  Campaign postcards, to be sent to your local MP, can be downloaded from the CHC website (or by clicking here), these have been produced so that you can show your support and also make your MP more aware of the campaign.  To find out who your local MP is you can visit the ‘They work for you’ website.  You can also show your support for the campaign by signing an online petition 

The CHC say “This may be the last role of the dice for vitamin & mineral supplement users and members of the public who care about freedom of choice to persuade all those in both the political and regulatory arenas to deliver what they promised - namely to keep our safe and effective supplements available for all - and at beneficial levels”.

Tags: save our supplements, consumers for health choice

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Previously I have investigated how healthy lifestyle and diet can impact brain function and have also looked at the importance of vegetables and fruits for a well working brain.  A very recently published preliminary small study (1) has found that blueberries may be particularly useful to memory.

The authors of the study wrote in their report (1) that there was an urgent need to develop ways to prevent dementia and protect the aging brain.  They decided to look at blueberries since laboratory studies have indicated that compounds found in these berries, mainly a group of flavonoids, or plant chemicals (phytochemicals), called anthocyanins, may be associated with improved neurone function in the brain and possibly with protection against neurodegeneration.  The anthocyanins found in blueberries, and other berries and fruits, have antioxidant and anti-inflammatory properties.

This current study (1) investigated the consumption of wild blueberry juice and memory function.  After twelve weeks individuals consuming the blueberry juice had improved memory as well as a trend toward reduced depressive symptoms when compared to a control group of individuals who did not consume blueberry juice.  The authors concluded that “The findings of this preliminary study suggest that moderate-term blueberry supplementation can confer neurocognitive [brain/memory] benefit and establish a basis for more comprehensive human trials to study preventive potential and neuronal mechanisms” "These preliminary memory findings are encouraging and suggest that consistent supplementation with blueberries may offer an approach to forestall or mitigate neurodegeneration,"

This study only looked at blueberries.  However, I would suggest that eating a wide variety of vegetables and fruits daily is important since they contain a huge array of vitamins, minerals and bioflavonoids (bioactive plant chemicals).  Many of the vitamins and bioflavonoids found in these foods act as antioxidants in the body and this may be one way that that prevent disease.  Antioxidants protect the body from attack by destructive molecules known as ‘free radicals’, they protect against something called ‘oxidative stress’ in the body.

A previous study(2) found that:
“Healthy subjects of any age with a high daily intake of fruits and vegetables have higher antioxidant levels, lower levels of biomarkers of oxidative stress, and better cognitive performance than healthy subjects of any age consuming low amounts of fruits and vegetables. Modification of nutritional habits aimed at increasing intake of fruits and vegetables should be encouraged to lower prevalence of cognitive impairment in later life”. 

As mentioned in my previous posts regarding memory and brain function, linked in the first paragraph, people who live healthily over many years tend to be less likely to experience mental decline in later life.  The exciting point about most of the research is that unhealthy behaviours can be modified.  At any age we can make the choice to be a little healthier.  We can add some physical activities into the day – whether that be walking for an extra 15-30minutes a day, taking the stairs instead of the lift or doing a weekly exercise or dance class.  It is also possible to look at the diet and see if there is a way to add extra portions of vegetables and fruits into our daily meals.

Nutritional supplements can never be viewed as an alternative to healthy eating and living.  However, if you feel your diet consistently falls short of vegetables and fruits you may wish to consider taking a food-state multi-vitamin and mineral supplement which tends to provide bioflavonoids in addition to the nutrients and is easy for the body to absorb.  Another vital nutrient for the brain is Omega 3 fatty acids.   For those of you who do not eat oil fish regularly (at least twice per week) you may want to consider taking a daily fish oil supplement in order to provide omega 3 fatty acids to the body (a supplement to provide around 250-350mg of EPA and 250-350mg DHA).  For vegetarians and vegans flaxseed oil can provide the shorter chain omega 3 fatty acid, alpha linolenic acid, (a supplement providing 1000mg alpha-linolenic acid daily) can be considered.  Vegetarian EPA and DHA supplements produced from algae are also becoming increasingly available and may be worth investigating.  

(1) D. Shidler et al.  2010.  Blueberry Supplementation Improves Memory in Older Adults.  J. Agric. Food Chem.  Publication Date (Web): January 4, 2010.  DOI: 10.1021/jf9029332
(2) Polidori MC et al. 2009.  High fruit and vegetable intake is positively correlated with antioxidant status and cognitive performance in healthy subjects. J Alzheimers Dis. 17:4

Written by Ani Kowal

Tags: blueberry juice, memory

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Nutrition and eating for the brain and mental health are topics I have written about regularly here.  Our mood can have powerful influences on many aspects of life and eating for a healthy body naturally impacts the brain.  A recently published study (1) highlights the importance of eating for mental health by demonstrating that there is an association between diet quality and the prevalence of mental disorders in women.  The study is preliminary and certainly warrants further investigative trials but the data is important to note.

The study authors wanted to examine the extent to which the high prevalence of mood disorders are related to diet/eating habits.  The research involved 1,046 women between the ages of 20 and 93 who were randomly selected.  A diet quality score was devised and the habitual eating patterns of the women were analysed.  The women also underwent a specialised questionnaire and clinical interview to assess their psychological health.  Current depressive and anxiety disorders were recorded.  The researchers found that a traditional western diet which includes processed/fried foods, refined grains, sugary products and beer was associated with anxiety and depression.  The results were not confounded by age, education or a variety of other behaviours, indicating that diet was having a very real impact on mood (1).

Eating a ‘traditional western diet’ was associated with more than a 50% increased likelihood for depressive disorders in the women involved in the study.  Depression and anxiety disorders were around 30% less likely among women who ate a healthier diet which consisted mainly of vegetables, fruits, fish and unrefined wholegrains (1) 

The authors suggest that further investigations are needed to determine whether unhealthy eating leads to declining mental health or whether declining mental health leads to unhealthier eating.  It is probable that these events are not mutually exclusive.  Feeling good often means that a better quality diet is eaten, self-esteem is high and we tend to look after our bodies and feed them healthfull foods.  Feeling ‘low’ may lead to lowered self-esteem and poorer quality food choices at a time when high quality foods would probably make a difference to mind and body.

As my previous posts relating to mood and mental health aim to highlight, a healthy diet and lifestyle which includes some regular exercise really can go far in impacting mental health.  Diets rich in vegetables, fruit, unrefined meats, fish, and wholegrains are a good basis health.  Omega 3 fats from oily fish and/or supplements seem particularly important for the brain and mood elevation.

(1) Jacka FN et al.  2010.  Association of Western and Traditional Diets With Depression and Anxiety in Women.  Am J Psychiatry (published online January 4, 2010; doi:10.1176/appi.ajp.2009.09060881)

Written by Ani Kowal

Tags: healthy diet, healthy mind

Post Views: 36

Heart disease is a topic I have written extensively about here in these blog posts.  In 2008 I wrote two posts entitled 'Do you know how to look after your heart' part 1 and part 2.  In part two I wrote extensively about refined carbohydrates and blood sugar levels and how these appear to be a greater risk for heart disease than dietary fat.  Eating a diet loaded with foods with a high glycaemic index or high glycaemic load has been increasingly linked with a raised risk for heart disease and other health problems.  High glycaemic index foods (foods that release sugar quickly into the body) include most refined carbohydrates like white bread, long-grain rice, sweets, biscuits, sugary foods and many other processed carbohydrates and processed foods. 

By contrast certain types of fat, especially the long chain omega 3 fatty acids (EPA and DHA) from marine sources have been linked to a reduced risk of heart disease.  Many studies have also found that there is not enough evidence to link heart disease to saturated fat or total fat intakes (e.g.1).  I feel quite strongly that the push to eat ultra low fat diets over the last 50 years has impacted negatively on our health (and mood) since it has often led to diets rich in carbohydrates, especially refined carbohydrates.  Look at a low fat yoghurt for instance, the natural fat is removed and, often, replaced with copious quantities of sugar.  Low fat products in general are often full of sugars.  Actually I think the low fat campaigns have been a BIG FAT LIE.

This month in the American Journal of Clinical Nutrition fat is mentioned in a number of studies (e.g. 2,3,4,5).  In a commentary (2) authors point out that “An independent association of saturated fat intake with CVD [cardiovascular disease] risk has not been consistently shown in prospective epidemiologic studies”, the authors also point out that if saturated fat is removed from the diet and then replaced with a higher carbohydrate intake, particularly a higher intake of refined carbohydrates, this is associated with an increased risk of heart disease – specifically a high carbohydrate diet is associated with increasing problems such as insulin resistance, increased triglycerides (blood fats associated with heart disease), increased levels of a particularly destructive type of cholesterol known as small dense LDL cholesterol.  The authors also note that high carbohydrate diets are also linked to a reduced level of HDL ‘good’ cholesterol (2).  They conclude that “there are few epidemiologic or clinical trial data to support a benefit of replacing saturated fat with carbohydrate” and “dietary efforts to improve the increasing burden of CVD risk associated with atherogenic dyslipidemia [blood fat disorder linked to health problems] should primarily emphasize the limitation of refined carbohydrate intakes and a reduction in excess adiposity [body fat]”.

A research paper (3) looking at data on saturated fat and cardiovascular disease (which includes coronary heart disease and stroke) evaluated 21 scientific studies which in total involved over 340,000 individuals followed for 5-23 years showed that “there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of CHD [coronary heart disease] or CVD [cardiovascular disease]”.

Two other studies in the March issue of the American Journal of Clinical Nutrition (4,5) looked at the positive health benefits of the long chain omega 3 fatty acids, EPA and DHA, found in oily fish such as mackerel, trout, salmon and sardines.  In the first study (4) scientists show that supplementation with these fatty acids are beneficial in improving blood vessel function in individuals with type 2 diabetes.  In the second study (5) high intakes of EPA and DHA were associated with greatly reducing chronic disease risk. 

I am not advocating eating a diet that is packed with saturated fat, not in the slightest, personally I feel that the take home message from studies such as these is that a healthy diet, based around natural unprocessed and unrefined foods, is crucially important to prevent disease risk.  Any health-full diet will be rich in plant foods such as vegetables, fruits, beans and pulses, nuts and seeds and will include unprocessed meats and fish (especially oily fish), wholegrain unprocessed and unrefined carbohydrates.  Particularly I feel that omega 3 fats are important to health.  In a press release (6) the lead author of a study looking into heart disease and diet (7) said: "This isn't just hype; we now have tremendous and compelling evidence from very large studies, some dating back 20 and 30 years, that demonstrate the protective benefits of omega-3 fish oil in multiple aspects of preventive cardiology".  I also feel that refined carbohydrates are generally unnecessary and quite probably damaging to health when eaten regularly and consistently.

If you do not regularly, at least twice a week, eat oily fish then it would certainly be worth taking a fish oil supplement in order to provide your body with the essential omega 3 fatty acids.  For vegetarians and vegans a flaxseed oil supplement will provide the short chain omega 3 fatty acid, alpha linolenic acid.  Unfortunately the body is not very good at converting this into the long chain EPA and DHA forms that are crucial for health.  New vegetarian and vegan EPA and DHA supplements, made from algae, are becoming increasingly available and are worth looking in to.

(1)Mente A et al.  2009. A Systematic Review of the Evidence Supporting a Causal Link Between Dietary Factors and Coronary Heart Disease.  Arch Intern Med. 169(7):659-669.
(2) Patty W Siri-Tarino PW et al.  2010.  Saturated fat, carbohydrate, and cardiovascular disease.  American Journal of Clinical Nutrition.  91: 502-509
(3) Patty W Siri-Tarino PW et al.  2010.   Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease.   American Journal of Clinical Nutrition.  91: 535-546
(4)Stirban A et al.  2010.  Effects of n–3 fatty acids on macro- and microvascular function in subjects with type 2 diabetes mellitus.  American Journal of Clinical Nutrition.  91:808-813
(5)Makhoul Z et al.  2010.  Associations of very high intakes of eicosapentaenoic and docosahexaenoic acids with biomarkers of chronic disease risk among Yup'ik Eskimos.  American Journal of Clinical Nutrition.  91:777-785
(6) http://www.sciencedaily.com/releases/2009/08/090803173250.htm.  American College of Cardiology (2009, August 3). Mounting Evidence Of Fish Oil's Heart Health Benefits. ScienceDaily. Retrieved August 4, 2009, from http://www.sciencedaily.com¬ /releases/2009/08/090803173250.htm
(7)Lavie CJ et al.  2009.  Omega-3 Polyunsaturated Fatty Acids and Cardiovascular Diseases.  J Am Coll Cardiol, 2009; 54:585-594

Written by Ani Kowal

Tags: dietary fat, refined carbohydrates, sugar

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Exercise and healthy eating are great ways to vitalise life.  This month two new studies (1,2) published in the Archives of Neurology add to the evidence which suggests that regular exercise can help prevent the problems that often occur in thinking and memory that can come with age and also may help to turn back the clock on brain aging.

The first study(1) was set up to examine the effects of exercise on cognition (mental function) and other factors associated with Alzheimer’s disease in older adults suffering with mild cognitive impairments. 

Mild cognitive impairment typically means the individual will have some memory difficulties such as forgetting names or forgetting where things have been placed.  Around 10-15% of individuals with this kind of mild cognitive impairment will go on to develop dementia – this is in contrast to about 1-2% of the general population.

The study(1) was small but well designed.  Participants were assigned to either a high-intensity aerobic exercise or stretching group (the control group).  The exercise group were under the supervision of a fitness trainer and exercised at 75% to 85% of heart rate for 45 to 60 minutes, 4 days per week for 6 months.  The exercise was done using a treadmill or an exercise bike. The control group carried out supervised stretching activities according to the same schedule but maintained their heart rate at or below 50%.  At the start of the study and then at 3 months and 6 months blood was collected and cognitive tests were taken. 

The results(1) at 6 months found that there were sex-specific positive effects, in women,  on cognition as well as various blood-results (mainly related to blood sugar and stress hormones).  6 months of intense aerobic exercise was found to improve cognitive abilities of attention and concentration, organization, planning, and multi-tasking.  In the stretching ‘control group’ cognitive function test scores continued to decline.  Women seemed to benefit a little more from the exercise than men – the reason is not entirely known although in women the exercise also seemed to improve the cells sensitivity to the hormone insulin, men did not show the same improvement in insulin sensitivity.

This is a preliminary study into exercise and brain function and it may well be that the brain can benefit from lower intensity aerobic exercise – current research is underway to find out how much exercise is deemed to be ‘enough’ to benefit the brain.

The other study (2) showed that engaging in moderate physical activity such as brisk walking, swimming, or yoga in midlife or later could cut the risk of developing mild thinking problems.  The study involved over 1300 people without dementia who completed a Physical Exercise Questionnaire.  The frequency of physical exercise among 198 individuals with mild cognitive decline was compared to 1126 with normal cognition.  The results showed that, in both men and women, any frequency of moderate exercise performed in midlife or late life was associated with a reduced risk of having mild cognitive impairment.  Specifically moderate exercise in midlife was associated with a 39% reduced likelihood of developing mild cognitive impairment, and moderate exercise in late life was associated with a 32% reduced likelihood of mental decline.

These two studies support the growing body of evidence showing the benefits of a physically active lifestyle on the brain.  In conjunction with good nutrition I believe that there really are tangible ways to keep the brain healthy.  Please read my previous posts relating to brain health.

(1)Baker LD et al.  2010.  Effects of aerobic exercise on mild cognitive impairment: a controlled trial. Arch Neurol.  67(1):71-9.
(2) Geda YE et al.  2010.  Physical exercise, aging, and mild cognitive impairment: a population-based study. Arch Neurol.  67(1):80-6.

Written by Ani Kowal

Tags: exercise, brain

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Many individuals are aware of the anti-depressant properties of St Johns Wort and I have previously written about the herb in this regard and in relation to Seasonal Affective Disorder (SAD).  New evidence now suggests that the herb may be useful during the menopause.

A recent study (1) was set up to compare the efficacy of St John’s wort with an inactive placebo in women who were experiencing hot flashes.  Hot flashes occur because of the decline of a hormone, oestadiol, during the menopause (in women who are perimenopausal) and also premenopausally and postmenopausally.  A total of 100 women participated in the clinical trial, the average age of the women was 50 years old.  Half of the women received the herb and half received the inactive placebo.  On the 8th week of treatment there was a statistically significant difference in hot flash frequency between the two groups, with the group receiving the herb experiencing fewer hot flushes than the placebo group.  In addition the women who received St John’s wort also had a decrease in the severity of hot flashes in the 4th and 8th week of treatment.  Among the women taking St John's wort, the average number of hot flashes declined from around four per day at the start of the study, to less than two per day at week eight.  The authors conclude that St John’s wort can be used as an effective treatment for the hot flash symptoms of perimonopausal and postmenopausal women.

During my research I came across two other study papers (2,3) which looked at St John’s wort for menopausal symptoms, both papers were preliminary-small scale trials.  Both found the herb was useful in some regard.  One (2) found that women who received the herb reported significantly better menopause-specific ‘quality of life’ and significantly fewer sleep problems than women receiving placebo.  The other paper (3) found that St John’s wort aided psychological as well as hot-flash symptoms in menopausal women, the women also found that their sexual well-being improved after treatment with St John’s wort.

It is not precisely known how St John’s wort is acting.  The herb does contain estrogen-like plant compounds called phytoestrogens, and it could be that these compounds explain the benefits seen in this study – but further research would be needed in order to confirm this.  Further trials are also needed to see if the effects of the herb on hot-flashes and other menopausal symptoms, can be replicated on a larger scale, before firm recommendations for the use of St John’s wort in menopausal women can be made. 

Another reason that St John’s wort may be useful to women going through the menopause is for its anti-depressant action.  Many individuals would rather not take anti-depressant medication because of the various side-effects and the herb could be a valuable alternative.  This seems particularly relevant since a recent (4) study found that older women who take an antidepressant seem to have a small but noteworthy increased risk of stroke and death compared to older women not on an antidepressant medication.  This is quite worrying due to the increasing numbers of people taking anti-depressant medications.  Further investigations and research needs to be carried out in order to evaluate the risks, but I alsdo think that any investigation looking into alternatives is also worthwhile.  Please also read my previous posts relating to depression for useful ideas.

St John’s wort is generally considered safe when dosage instructions are followed, however it is always best to talk to a medical doctor prior to supplementing with this herb as it can have powerful effects and is also known to interact with certain medications. 

(1)Khadijeh A eta l.  2010.  Effect of St John's wort on severity, frequency, and duration of hot flashes in premenopausal, perimenopausal and postmenopausal women: a randomized, double-blind, placebo-controlled study.  Menopause.  February 2010 EPub ahead of print doi: 10.1097/gme.0b013e3181b8e02d
(2)Al-Akoum M et al.  2009.  Effects of Hypericum perforatum (St. John's wort) on hot flashes and quality of life in perimenopausal women: a randomized pilot trial. Menopause. 16(2):307-14.
(3)Grube B et al.  1999.  St. John's Wort extract: efficacy for menopausal symptoms of psychological origin. Adv Ther. 16(4):177-86.
(4)Smoller JW et al.  2009.  Antidepressant Use and Risk of Incident Cardiovascular Morbidity and Mortality Among Postmenopausal Women in the Women's Health Initiative Study.  Arch Intern Med.  169: 2128 - 2139.

Written by Ani Kowal

Tags: st john's wort, hot flushes

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Many of us experience a certain level of anxiety at some point or another but for some individuals anxiety can become a debilitating problem.  Generalised Anxiety Disorder, or GAD, “can be defined as a disorder in which the sufferer feels in a constant state of high anxiety” according to the charity Anxiety UK.  “The anxiety experienced is not as a result of any specific trigger, but those with this condition feel that they are on edge all the time for no specific reason. GAD is often accompanied by depression. GAD is sometimes called 'free-floating' anxiety condition”.  For further, more specific information on GAD please visit the Anxiety UK website

Anxiety UK is a national registered charity formed 30 years ago by a sufferer of agoraphobia for those affected by anxiety disorders. Today the charity is still a user-led organisation, run by sufferers and ex-sufferers of anxiety disorders supported by a high-profile medical advisory panel.  The ANXIETY UK works to relieve and support those living with anxiety disorders by providing information, support and understanding via an extensive range of services, including 1:1 therapy services.  The charity can provide support and help to those who have been diagnosed with, or suspect they may have an anxiety condition.

For many years people have advocated having a cup of chamomile (Matricaria recutita) tea to help soothe and calm nerves.  I was interested to find that recently (1) a study showed that chamomile may be useful to those suffering from mild to moderate GAD.  The study was well designed and looked at the usefulness of chamomile extract therapy in individuals suffering with mild to moderate GAD.  Individuals in the study received chamomile extract or placebo (inactive dummy pill) for 8 weeks.

The research was designed to detect changes in clinical anxiety ratings using special, professionally recognised, anxiety scores.  The results(1) showed that there was a significantly greater reduction in the anxiety scores during the chamomile therapy when compared to the placebo.  This was the first controlled clinical trial of chamomile extract for the treatment of GAD and the results suggest that chamomile may well have modest anti-panic activity in treating GAD in patients with mild-to moderate GAD.  Further clinical trials are needed to confirm these results and before any recommendations can be made. 

These results are particularly interesting since many individuals suffering from anxiety disorders would prefer not to take pharmaceutical drugs for their condition.  I have previously written a little about anxiety in my posts – gentle exercise such as yoga and Tai Chi, healthy diet (especially managing blood sugar levels) and magnesium may also be useful in anxiety disorders.  Caffeine is also known to aggravate anxiety in many individuals so having chamomile tea is a good alternative.  Supplements containing chamomile are available and often these are marketed as ‘calming’ these supplements have not been tested specifically for anxiety disorders but if you wish to try them to see if they have a soothing effect then please follow the manufacturers guidelines.

(1)Amsterdam JD et al.  2009.  A Randomized, Double-Blind, Placebo-Controlled Trial of Oral Matricaria recutita (Chamomile) Extract Therapy for Generalized Anxiety Disorder.  Journal of Clinical Psychopharmacology. 29(4):378-382

Written Ani Kowal

Tags: anxiety, chamomile

Post Views: 37

A high fibre diet has been shown in many studies (1) to be linked to a reduced risk of cancers, heart disease, diabetes and obesity.

Recently published data (2) has found that a higher intake of dietary fibre may play a beneficial role in the prevention of body weight gain and gain in waist circumference measurement.  The authors of this study, published in the American Journal of Clinical Nutrition, looked at the association of dietary fibre with changes in weight and waist circumference.  The research involved over 89,000 individuals ages 20-78 who were free of cancer, cardiovascular disease, and diabetes at the beginning of the study.  The participants were followed for 6.5  years.  The results show (2) that a higher intake of total fibre was associated with a reduced likelihood of weight and waist circumference change when compared to low intake of total dietary fibre. 

Fibre may be having an impact on weight through various indirect methods.  Fibre is generally quite filling, it promotes satiety and hence decreases feelings of hunger – eating a fibre rich diet may therefore reduce daily calorie consumption.  In addition to this, foods which are high in fibre, such as vegetables and pulses/beans, tend to be bulky (high volume) and low in calorie content and have the added benefit of being packed with vitamins, minerals and bioflavonoids (bio-active plant chemicals)

Here in the UK the majority of adults are not meeting the recommended daily intakes of 18g of fibre.  The National Diet and Nutrition Survey (3) reported that 72% of men and 87% of women were not meeting the recommended 18g of NSP per day.  In 2000/2001, the average daily intake of fibre was 15.2g for men and 12.6g per day for women!  The recommended amount of 18g per day was set in 1991 and is lower than most of the recommended intakes elsewhere in the world.  Many health professionals would advocate a daily fibre intake of 25-35g daily.  A healthy balanced diet rich in whole grains, pulses, beans, lentils, fruit and vegetables is a great way of increasing intakes.

There are two types of fibre: insoluble fibre and soluble fibre.  Insoluble fibre cannot be digested by the body, it helps to promote fullness and also aids the removal of waste from the body.  Thus is keeps the bowels healthy and prevents against constipation.  Vegetables, fruits and wholegrains contain a lot of insoluble fibre.  Soluble fibre can be partially digested and may help to reduce the amount of cholesterol in the blood. Good sources of soluble fibre include oats and pulses such as beans and lentils.

In addition to the impact of fibre on satiety and potentially on weight, as mentioned above, low fibre intakes are associated with constipation and other gut diseases such as diverticulitis.  For more information on the health benefits of dietary fibre please visit the British Nutrition Foundation website and the government Eat Well website

If you feel that you are regularly not getting enough fibre from your diet it is important to see if you can find ways to increase the amount of vegetables, fruits, beans/pulses and wholegrains into daily meals.  There are also many fibre supplements available but these lack the other nutritional benefits provided from plant foods (e.g. vitamins and minerals) that plant foods contain.  One supplement that may be worth considering is FOS, fructo-oligosaccharides, since this provides a form of fibre but is also a prebiotic and hence has other health benefits.  A prebiotic is a food that stimulates the growth of the beneficial bacteria already present in the colon.  In October I wrote a post about evidence linking prebiotics to reduced appetite and increased satiety.  Just 5g daily could be beneficial for a number of reasons as well as boosting fibre intakes.

(1)Buttriss JL & Stokes CS.  2009.  Dietary fibre and health: an overview.  Nutrition Bulletin.  33:186-200
(2)Huaidong Du et al.  2010.  Dietary fiber and subsequent changes in body weight and waist circumference in European men and women.  American Journal of Clinical Nutrition.  91: 329-336
(3) Henderson L et al.  2003.  The National Diet and Nutrition Survey: Adults aged 19-64 years.  HMSO London

Written by Ani Kowal

Tags: fibre, body weight

Post Views: 43