Dietary fibre

Types of fibres:
They are two groups of fibres, soluble and insoluble. Both are essential to our body and it is important to include the in your diet.

Soluble fibers ( they act as a sponge, absorbing fluid thus making the bowel contents softer to move more easily. )

  • grains such as oats, barley, and rye;
  • fruits like bananas and apples;
  • beans and pulses, like baked beans and chick peas;
  • root vegetables like carrots and potatoesfibre

Insoluble fibers ( or “bulking agent” together with soluble fibers helps to keep us regular, thus treating hemorrhoids.):

  • cereal foods like high fibre breakfast cereals.
  • vegetables, potatoes with skins.
  • nuts, and seeds.
  • wholemeal bread and pasta, brown rice and other whole grain.

What are the benefits of consuming fibres?
They are a number of health benefits, including treating and preventing constipation, hemorrhoids, and diverticulitis; lowering blood cholesterol levels, which protects against certain forms of cancer; and increasing satiety to help control weight. They may play a role to regulate the immune system and therefore decrease the risk of cardiovascular disease, diabetes, and obesity.

If you are not getting enough fibre? Then start the change today.

fibre-soluable

How mush fibre do we need?
Medicine recommends dietary fiber intake for adults of 50 and younger of 38 grams for men and 25 grams for women, and for men and women older than 50, an intake of 30 and 21 grams, respectively. In addition, with today food science and technology achievements food manufacturers are putting fibres in all sorts of foods as chocolate, powdered beverages, and much more.

Increase your fibre intake with:

  • Beans. Whether baked beans or raw they are all good, beans like kidney beans in chilli or beans in salads.
  • Wholegrain and wholemeal. Avoid white bread and pasta, wholegrain and wholemeal are your friends.
  • Brown rice. White rice should be avoided.
  • Seeds flax seeds are a great source of fibres one spoon a day should be enough.
  • Nuts. Almonds, pecans, and walnuts have more fibre than other nuts, and they are great snacks.
  • Porridge. Porridge is made from oats which are a great source of fibre.
  • Dried fruit. If fresh fruit isn’t available, dried fruit offers a fibre-full snack. A 50g portion of dried figs is 4g fibre.
  • Bran based cereal and other healthy cereal options. To count as high-fibre food, it has to contain at least 6g of fibre per 100g. A 30g bowl of bran flakes delivers 4g of fibre.
  • Fruit and veg. At least 5-a-day portions and the crunchier, the better. A medium-sized apple alone is 2g fibre.
  • Potato – the skin is the important bit. A small baked potato has 3g fibre.

 

Source: https://www.nutrition.org.uk/healthyliving/basics/fibre.html

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