FIBRE
An essential part of the diet that is so often overlooked, and yet plays a major role in our digestive health and keeps the body fit from the inside. Fibre helps keep the digestive tract flowing, your bowl movements regular as the fibre, the fuel of the colon keeps us healthy from within.
Dietary fibre is the part of the food which is not digested by the normal process before it reaches the large intestine. Within the stomach fibre remains largely unchanged before starting its journey. As an adult aim for between 30-35g a day.
Fibre is a complex carbohydrate, the building blocks of all carbohydrates.
How does fibre work:
1. Fibre is like a sponge in the body, it absorbs water and swells up so that the body can more easily dispose of the waste content of food.
2. Drinking plenty of fluids ensures fibre works properly, 8 cups a day will really hit the target.
3. The bulk of fibre slows down breakdown and the conversion into energy giving that fuller filling for longer after eating.
4. Fibre inclusion can really help with appetite management.
Fibre and its types:
Soluble – found mainly in plant cells, with one of its major roles is to lower blood cholesterol. Good sources include fruit, vegetables, oat bran, barley, seed husks, flax seed, dried beans, lentils, peas, soy milk and soya products.
Insoluble – this makes us the structural part of plant cells. A major role of insoluble fibre is to add bulk to waste and to prevent constipation. Good sources include wheat bran, rice bran, skins of fruit and vegetables, wholegrain foods, nuts, and seeds.
Starch – acts like fibre and is the part of starchy foods that resists digestion. Starch is found in many unprocessed cereals, grains, firm bananas, potatoes, and lentils. Starch is important for bowel health, the health bacteria in the bowel converts the starch to shorty change fatty acids which are essential and may protect the bowel from cancer. These fatty acids are also absorbed by the bloodstream and may play a role in the lowering of blood cholesterol levels.
Fibre rich foods:
These include cereals, grains, fruit, and vegetables. The fibre found in plants is the undigestible part passing unchanged through our stomach and intestine. The main role here is to keep the whole digestive system healthy.
Why improve your fibre intake:
· Healthy digestive system
· Soluble fibre soaks up water to allow removal of waste
· Soluble fibre slows rate of digestion keeping you fuller for longer
· Insoluble fibre does not absorb fibre and so counter acts the soluble fibre
· Drink plenty of water to work with the fibre such as breakfast cereal
· High fibre diets without the right amount of water can cause constipation
· Fibre is even more important as you age, as the digestive system slows down hence the importance of a high fibre diet.
· You do not need to increase calories to increase your fibre intake.
· Increase in fibre helps reduce sugar, salt, and fats within the diet.
· Increase in fibre also increases the uptake of vitamins and minerals.
· Eating more fruit, vegetables and wholegrains helps reduce the intake of proceed foods
How to Increase your Fibre.
· Eat breakfast cereals that contain barley, wheat, or oats
· Switch to wholemeal or multigrain breads
· Swap to wholewheat pastas as well as brown rice
· Add extra vegetables to your evening meal
· Snack on fruit, nuts, or wholemeal crackers.
· Increase fibre slowly intake through the diet and not supplementation
Weigh Control:
· Increasing fibre in the diet can significantly increase loss of body fat
· Fibrous foods are often bulky and more filling
· Lower in fat
· Delays absorption of sugar from the intestine
· Helps maintain lower blood sugar levels and prevent a rapid rise in blood insulin levels.
· Reduces the risks linked to obesity and diabetes