Increase your fibre intake. It's a phrase you've undoubtedly heard before. But do you realise why fibre is so beneficial to your health?
Dietary fibre, which is mostly found in fruits, vegetables, whole grains, and legumes, is well recognised for its ability to prevent and treat constipation. Fiber-rich meals, on the other hand, may help you maintain a healthy weight while also decreasing your risk of diabetes, heart disease, and some forms of cancer.
It's not difficult to find pleasant fiber-rich meals. Learn how much dietary fibre you need, what foods contain it, and how to include it into your meals and snacks.
The advantages of a high-fiber diet
- Improves the regularity of bowel motions. Dietary fibre softens and increases the weight and size of your faeces. Constipation is less likely with a thick stool since it is simpler to pass. Fiber, which absorbs water and provides volume to the stool, may help to firm it if you have loose, watery stools.
- Aids in the maintenance of intestinal health. Hemorrhoids and tiny pouches in the colon may be prevented by eating a high-fiber diet (diverticular disease). A high-fiber diet has also been shown to reduce the incidence of colorectal cancer in studies. In the colon, some fibre is fermented. Researchers are investigating how this may help to avoid colon illnesses.
- It helps to lower cholesterol levels. Soluble fibre, which may be found in beans, oats, flaxseed, and oat bran, may help decrease total blood cholesterol by reducing levels of low-density lipoprotein, or "bad" cholesterol. High-fiber diets may also offer additional heart-health advantages, such as lowering blood pressure and inflammation, according to research.
- Aids in the management of blood sugar levels. Fiber, especially soluble fibre, may assist persons with diabetes control their blood sugar levels by slowing sugar absorption. Insoluble fibre, together with a good diet, may help to lower the risk of type 2 diabetes.
- Aids in the attainment of a healthy weight. Because high-fiber meals are more filling than low-fiber ones, you'll eat less and feel full for longer. High-fiber meals also take longer to consume and are less "energy dense," meaning they contain fewer calories per unit of volume.
- Assists you in living a longer life. Increased dietary fibre consumption, particularly cereal fibre, has been linked to a lower risk of dying from cardiovascular disease and all malignancies, according to research.
The Finest fibre options for you
You may need to increase your fibre intake if you aren't receiving enough each day. The following are some excellent options:
- Products made from whole grains
- Fruits and Veggies
- legumes such as beans, peas, and other legumes
- Seeds and nuts
Fiber content is reduced in refined or processed foods, such as canned fruits and vegetables, pulp-free juices, white breads and pastas, and non-whole-grain cereals. The outer shell (bran) of the grain is removed during the refining process, lowering the fibre content. Some B vitamins and iron are put back to enriched meals after processing, but not fibre.
Supplements with fibre and fortified meals
In general, whole foods are preferable to fibre supplements. Fiber pills like Metamucil, Citrucel, and FiberCon don't have the same diversity of fibres, vitamins, minerals, and other nutrients as whole meals.
Eating foods with fibre added, such as cereal, granola bars, yoghurt, and ice cream, is another method to obtain additional fibre. "Inulin" or "chicory root" are common names for the additional fibre. Some individuals experience gassiness after consuming meals that have been supplemented with fibre.
If dietary modifications aren't enough, or if they have specific medical disorders like constipation, diarrhoea, or irritable bowel syndrome, some individuals may require a fibre supplement. Before using fibre supplements, see your doctor.
How to get extra fibre into your diet
Are you looking for ways to include extra fibre into your meals and snacks? Consider the following ideas:
- Start your day off right. Choose a high-fiber breakfast cereal with 5 or more grammes of fibre per serving for breakfast. Choose cereals that include the words "whole grain," "bran," or "fibre" in the label. Alternatively, a few tablespoons of unprocessed wheat bran may be added to your favourite cereal.
- Replace all of your grains with whole grains. At least half of all grains should be whole grains. Look for breads that offer at least 2 grammes of dietary fibre per serving and feature whole wheat, whole-wheat flour, or another whole grain as the first ingredient on the label. Brown rice, wild rice, barley, whole-wheat pasta, and bulgur wheat are all good options.
- Increase the volume of baked items. When baking, use whole-grain flour instead of half or all of the white flour. Make muffins, cakes, and cookies using pulverised bran cereal, unprocessed wheat bran, or raw oats.
- Legumes are a great source of protein. Fiber-rich foods include beans, peas, and lentils. Toss kidney beans into a green salad or a container of soup. Alternatively, create nachos with refried black beans, fresh vegetables, whole-wheat tortilla chips, and salsa.
- Increase your intake of fruits and vegetables. Fiber, vitamins, and minerals are abundant in fruits and vegetables. Consume five or more servings per day.
- Make snacking a priority. Fresh fruits and veggies, low-fat popcorn, and whole-grain crackers are also excellent options. A handful of nuts or dried fruits is also a high-fiber, healthful snack — but keep in mind that nuts and dried fruits are heavy in calories.
Fiber-rich meals are beneficial to your health. However, consuming too much fibre too soon might result in intestinal gas, bloating, and cramps. Over the course of a few weeks, gradually increase your fibre intake. This gives your digestive system's natural bacteria time to acclimate to the change.
Drink lots of water as well. Fiber works best when it absorbs water, resulting in a soft, thick stool.
