The Rainbow Diet and Fibre

The Rainbow Diet and Fibre

It is important to understand that the Rainbow Diet is a high fibre diet. All those vegetables, nuts, seeds and fruit could not be anything else. And natural fibre such as lignans, pectins and inulins have a number of important benefits.



Fibre is soluble or insoluble fibers. Both are carbohydrate based but neither can be broken down by your normal digestive processes. However, your gut bacteria love them and feed off them, as long as the commensal bacteria (the good guys) are present in sufficient numbers.



Not surprisingly then, research has shown that a high fibre diet rapidly increases the immune system (by increasing the presence of good bacteria in the gut). A high fibre diet also reduces the level of plasma glucose, and people who indulge in high fibre diets live significantly longer than average. Weight loss can also be a benefit. 



All types of soluble fibre slow the digestion process, whereas insoluble fibre helps move the waste through the intestines.



Fibrous cell membranes prevent the rapid release of sugar from the cells, but over-cooking destroys these cellulose membranes, which is why (for example) raw carrots have a very low Glycemic Index, but cooked carrots have a high GI. Whole brown rice is good for you but eating refined white rice is like eating neat sugar. Ditto pasta, breakfast cereals and various grains.



Glucose rushes can have two disastrous effects, for example glucose can directly feed (and even cause) cancer cells and high plasma glucose can heighten insulin levels, which in turn stimulate an enzyme (Cox-2) present throughout the body, causing chronic inflammation.



Dr. Chauncey Crandall and the UK’s Dr. Aseem Malhotra have both argued that without this glucose-insulin- inflammatory effect, arteries would not inflame and fat would not stick to them.



Soluble fibre seems to be able to bind to fats before they are absorbed, reducing plasma cholesterol levels.  Gut bacteria use fibre to bind chemicals, heavy metals and hormones to them, removing them effectively from the body.
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