The most significant food sources of fibre are unprocessed wheat bran, whole cereals such as wheat, rice, barley, rye, millets; legumes such as potato, carrots, beet, turnip, and sweet potato; fruits like mango and guava; and leafy vegetables such as cabbage, lettuce, and celery.
The percentage of fibre content per 100 gms. of some foods are:
bran 10.5-13.5
whole grain cereals 1.0-2.0
nuts 2.0-5.0
legumes 1.5-1.7
vegetables 0.5-1.5
fresh fruits 0.5-1.5
dried fruits 1.0-3.0.
The foods which are completely devoid of fibre are meat, fish , eggs, milk, cheese, fats and sugars.
Bran, the outer coverings of grains, is one of the richest sources of dietary fibre. And it contains several types of fibre including cellulose, hermicellulose and pectin. Wheat and corn bran are highly beneficial in relieving constipation. Experiments show that oat bran can reduce cholesterol levels substantially. Corn bran is considered more versatile. It relieves constipation and also lowers LDL cholesterol, which is one of the more harmful kinds. Besides being rich in fibre, bran has a real food value being rich in time, iron and vitamins and containing a considerable amount of protein.
Dr. Dennis P. Burkitt, a noted British physician remarks, "Grain roughages, such as rich bran and wheat bran, are an essential part of a healthy diet, and a preventive against diseases like piles, constipation, bowel cancer, varicose veins and even coronary thrombosis." Dr. Burkitt worked for many years in Africa and found after a series of observations that rural Africans who eat bulk of fibrous foods rarely suffer from any of these diseases. Legumes have high fibre content. Much of this fibre is water-soluble, which makes legumes likely agents for lowering cholesterol. Soyabeans, besides this, can also help control glucose levels.
The types of fibre contained in vegetables and fruits contribute greatly towards good health. The vegetables with the biggest fibre ratings include sweet corn, carrots, potatoes, parsnips and peas. And among the high ranking fruits are raspberries, pears, strawberries, and guavas.
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