FIBRE AND A HEALTHY LIFESTYLE

You’ve probably noticed more functional foods in the shops, i.e. products with a lower fat or sugar content, higher fibre content and also products enriched (not only) with vitamins or antioxidants. At Perner Mill, we know very well that proper nutrition has a positive effect on our quality of life. That is why we have invested a lot of effort and financial resources in the development of modern mill technology. This technology sets us apart from the rest of the millers in the Czech Republic as we’re the only mill that has it. Thanks to this technology, we offer people, who are interested in a healthy lifestyle, Pernerka plain wholemeal flour. The nutritional values of a wholemeal flour are much higher compared to the ordinary plain white flour.

One of the main benefits of Pernerka wholemeal flour is the high fibre content, which plays an irreplaceable role in our health. Regular fibre intake helps to maintain balance of the intestinal microflora and a proper bowel function. A long-term lack of fibre has a number of negative consequences for each of us. These include more frequent constipations and a tendency to be overweight. Its sufficiency, on the other hand, creates an ideal environment for the intestinal microflora, which feeds on fibre and also helps to facilitate bowel movements. It is also worth mentioning that fibre prevents the absorption of toxins and harmful substances to a certain extent.

WHAT IS FIBRE

By fibre we mean all substances with a plant origin, such as cellulose, arabinoxylans and beta-glucans, which pass through the small intestine and reach the large intestine unchanged. The individual components of fibre can be divided into two groups according to their properties, namely soluble and insoluble fibre.

SOLUBLE FIBRE

As it passes through the small intestine, soluble fibre partially acts as a “barrier” that prevents the absorption of digestible carbohydrates, cholesterol and bile salts. Therefore, mill and bakery products with a high fibre content have a lower glycemic index and their regular consumption contributes to normal blood cholesterol levels. The low glycemic index brings another advantage to the consumer: after consuming products with a high fibre content, they will feel fuller for longer. To put it simply, they will not be hungry again for a while. Therefore, they will also reduce their energy intake. Excess energy in the diet of the European population is the main factor that leads to the development of lifestyle diseases, i.e. being overweight or obese, type 2 diabetes, etc.

INSOLUBLE FIBRE

In the large intestine, water-insoluble fibre serves as food for intestinal bacteria, such as bifidobacteria and lactobacilli, which can partially or completely break it down. The result is the production of lactic acid and some other short fatty acids. These organic acids lower the pH in the large intestine, leading to an increased absorption of minerals, especially calcium. Low pH also prevents the formation of potential carcinogens from bile salts. In addition, butyric acid serves as the main source of energy for colonocytes, which are part of the so-called mucosal barrier. Regular fibre intake thus contributes to the balance of the intestinal microflora and a proper bowel function.

HOW TO CHOOSE FOOD CONTAINING FIBRE?

When labelling food, all food producers must follow a correct legislation. This case concerns European legislation, namely Regulation (EC) No. 1924/2006 of the European Parliament and of the Council, which introduces two possible food labels for fibre:

“source of fibre”, which is a food that contains at least 3g of fibre per 100g of a product, and “high fibre content”, where the food must contain at least 6g of fibre per 100g of a product.

Regular consumption of fibre to a sufficient extent has a number of positive effects on the consumers’ health and these effects have been proven by many studies. The health benefits associated with fibre are enshrined in the European legislation, and this means something.    

HEALTH AND FIBRE

Health claims that may appear on food packaging are also addressed by legislation. In this case, it is Commission Regulation (EU) No 432/2012, which distinguishes between claims about total fibre from a certain source, or the consumption of a certain fibre component (beta-glucans). It is important to note that individual claims concerning the consumption of total fibre can only be used for products with a high fibre content, i.e. those that contain at least 6g of fibre per 100g of a product. Other conditions for their use are also given for individual components, e.g., their minimum daily dose to achieve a desired effect.

What about fibre from individual grains? Wheat bran fibre helps to speed up intestinal transit, barley and oat fibre helps to increase stool volume, and rye fibre contributes to normal bowel function.

HOW TO GET ENOUGH FIBRE

Fibre is found in a wide range of foods and wholemeal bread is of course one of them. Fibre, including other valuable substances, is concentrated in the shell of the grain. Wholemeal flour is milled with this shell, and in the case of Pernerka flour, it is milled until it is completely fine in texture. This is one of the main reasons why we should include wholemeal bread in our diet instead of white bread. With Pernerka flour, that’ll be a cinch. The Pernerka wholemeal product range is really varied, e.g., fine wholemeal rye, fine wholemeal spelt, fine wholemeal wheat and fine wholemeal buckwheat. In addition, the range also includes wholemeal flour in organic quality. You can find the Pernerka flour assortment here. For recipes using Pernerka flour, follow this link.