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Why do we need fibre?

Why we need dietary fibre

We've all heard or seen campaigns encouraging people to eat more fibre. Dietary fibre is commonly known for its role in preventing and relieving constipation. Dietary fibre is more than that.

Let's define dietary fibre before we get into the inescapable benefits of dietary fibre.

Dietary fibre is a portion of plant foods that our bodies cannot digest or absorb. In other words, it moves through the gastrointestinal tract unchanged, forming what we commonly refer to as "bulk" or "roughage." It comes in two main forms; soluble fibre, which as the name suggests, dissolves in water, and insoluble fibre, which does not.

Foods high in fibre include kidney beans, lentils, broccoli, Brussels sprouts, artichokes, oats, apples, raspberries, avocados, almonds, popcorn, pears, chia seeds, just to mention a few.

 

 

Benefits of dietary fibre

Dietary fibre is beneficial to our bodies in several ways, which include:

1. Maintaining a healthy weight

Eating more fibre helps you feel full longer, which means you snack less in between meals. High-fibre foods like cereals and legumes are typically low in calories.

 2. Reducing cholesterol levels

Fibre lowers blood cholesterol levels by preventing the body from absorbing it. It reduces LDL cholesterol, also known as "bad cholesterol," which is a major risk factor for heart disease.

3. Keeping blood sugar levels in check

Increasing fibre in the diet helps to lower blood sugar levels by slowing the absorption of sugar into the body. High fibre foods take longer to digest. This helps maintain consistent blood sugar levels, which is especially beneficial for diabetics.

 

Better gut health

The importance of fibre in gut health cannot be overstated. Are you struggling with constipation? It's high time you started including more fibre in each meal. It softens and bulks up the stool, speeding up the process of removing it from the body. Dietary fibre generally encourages a healthy gut microbiota. 

Fortunately, boosting fibre intake is relatively easy... stay connected for the next topic on simple ways to boost fibre intake.

Boost Your Fibre Intake in 6 Simple Ways

You've probably heard of the health benefits associated with consuming fibre. Many food campaigns have emphasized on the role of fibre in gut health and digestion. Studies have linked fibre with lowering cholesterol levels, weight loss, regulating blood sugar levels, and also lowering the risk of developing some types of cancer.

Most people, however, do not consume enough fibre to make a difference in their overall health. In addition, some foods that are marketed as being high in fibre do not actually contain high fibre. For instance, bran cereals are made with bran, which is the outer coating of wheat. Bran is not as digestible as the rest of wheat, so it does not provide as much fibre as other types of wheat. It is therefore, important to make informed choices when purchasing food items, to deliberately choose food items that are high in fibre and lower in calories.

 

How much fibre do you need per day?

Before embarking on that critical journey of increasing your fibre intake, it is important to know how much fibre you need to consume per day. The recommended daily fibre intake is 25 grams for women and 38 grams for men. This amount, respectively, will provide most of the benefits that are associated with dietary fibre.

Increasing fibre in the diet should be a gradual process. Some people may experience gas and bloating when they first increase their fibre intake.

 

6 tips to boost fibre intake.

 

  1. Eating more fruits and vegetables, especially those with skins. Fibre is mainly found in plant foods, so eating fruits and vegetables will naturally increase your fibre intake. Some of the fruits and vegetables rich in fibre include pears, apples, bananas, oranges, grapefruits, raspberries, blueberries, strawberries, broccoli, spinach, cabbage, carrots, and potatoes.

  2. Choosing whole grain breads over white breads. Whole grain breads contain the entire grain, including the bran and germ. Bran is the outer layer that contains fibre. White breads are made from flour that has had the bran and germ removed.

  3. Enjoying a fibre-rich breakfast cereal like oatmeal or bran flakes. Consuming a fibre-rich cereal can help set the stage for a healthy day. It makes you feel fuller longer and may help to keep your blood sugar levels in check the entire day.

  4. Adding legumes in your diet. Beans, lentils, and peas contain high amounts of fibre. Eating them frequently will increase your fibre intake.

  5. Eating popcorns instead of chips. Popcorn is a whole grain, and therefore contains more fibre than chips.

  6. Snacking on nuts. Eating nuts is a great way to increase your fibre intake. They are packed with fibre, which helps with bowel regulation and digestion. You can also add nuts to recipes easily.

Increasing fibre intake isn't as complicated as we may imagine. It is however, important to ensure you spread your fibre intake throughout the day. For example, a high fibre cereal like oatmeal for breakfast, snacking on apples or almonds, a salad or sandwich for lunch and dinner consisting of vegetables and other high-fibre foods like beans. For one to reap the health benefits of fibre, recommended daily levels should be met. Know how much fibre you need per day and which foods are excellent sources of dietary fibre, include them frequently into your meals and you will be well on your way to a health life.

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