When it comes to eating healthy food and enjoying a healthier lifestyle, it is hard to overstate the importance of fibre in the diet.
Even though fibre is mostly associated with grains, rice and certain breads, it is important to remember that fruits and vegetables also contain significant amounts of dietary fibre. In fact, the need for fibre is just one more reason to eat your fruits and vegetables every day.
When it comes to losing weight, many diets ignore the importance of fibre. Its a vital part of firstly – a healthy diet, secondly. – a healthy bowel and digestive system, and thirdly – weight management.
In order to understand why dietary fibre is so important – it is a good idea to know what fibre is and what role it plays in digestion.
Simply put, dietary fibre is the portion of food that the human body cannot digest. Fibre is found in foods of plant origin only and there is no fibre in meat and dairy products. Fibre plays an important role in the digestion of food and in the elimination of waste products as they travel through the body.
Good sources of dietary fibre include grains, cereals, legumes, lentils, nuts, seeds, fruits and vegetables. I have mentioned before, meats and dairy products do not contain any dietary fibre, so it is important to eat some plant based foods ever day and at every meal to get the ammount of fibre you need.
Soluble versus insoluble Fibre.
Not all fibre is the same, and fibre comes in two forms, soluble and insoluble.
All plant materials contain both types of fibre, but some sources contain more of one than the other. Eating a variety of foods rich in fibre every day will ensure you get adequate levels of both soluble and insoluble fibre.
Insoluble fibre is important in keeping people regular, and it has shown promise as well in the prevention of some types of colon and rectal cancers. Insoluble fibre is mainly found in wheat bran, some types of vegetables and in whole grain products. Vegetables rich in insoluble fibre include carrots, peas and broccoli. The skins of fruits are also really rich in insoluble fibre.
Soluble fibre on the other hand, has shown promise in reducing levels of cholesterol in the blood, and at reducing the rate at which glucose enters the bloodstream. Soluble fibre is abundant in dried peas, lentils, beans, barley, oat bran, and in many fruits and vegetables.
So, how much fibre is enough?
Many people are unsure just how much dietary fibre they need every day, but most dieticians recommend that women consume between 25 and 30 grams of dietary fiber per day. For men,the recommendation is 30 to 38 grams of fiber each day.
It is important to know which foods are higher in fibre in order to boost your daily fibre consumption. In the case of packaged foods like breads and crackers, the fiber content will be listed as part of the nutritional label. In the case of fruits and vegetables, there are charts which show the fibre content of an average size piece. Some grocery stores post this information, and it is also widely available on the internet.
When increasing dietary fibre,it is best to make the increase gradual . A sudden jump in dietary fibre can lead to bloating, gas and abdominal discomfort . In addition, it is important to drink plenty of fluids, especially water, in order for fibre to have the best effect. When choosing breads and cereals, it is best to go with healthier whole grains. In general, the less processing of the food, the healthier the food will be for you.
Eating the skins of fruits and vegetables is a great way to increase dietary fibre. Many people like to make fruit shakes and smoothies that use the skins of their favourite fruits. This makes a delicious and nutritious way to increase fibre consumption. In addition, keeping a variety of fibre rich foods, such as apples, nuts, seeds and bran muffins around for snacks is a great idea.
And finally, eating a wide variety of foods will ensure that you get plenty of fibre, as well as the vitamins, minerals and trace elements that make a balanced diet so important.
NOW………Here are some foods high in fibre that are worthwhile including in your diet!
Lima beans
Mushrooms
Black-eyed peas
Green peas
Spinach
Sweet Potatoes
Brown rice
Apples
Avocado
Blueberies
Blackberries
Raspberries
Figs
Raisins
Apricots
Dates
Oranges
Pears
Prunes
Beans
Lentils
Almonds
Brazil nuts
ALWAYS CONSULT YOUR DOCTOR BEFORE CHANGING YOUR DIET