Facts About Fibre
good news about fibre is it gives zero calories!
digestive enzymes will not break down the fibres, which is a carbohydrate.
Otherwise, it moves through our digestive system, giving the intestines a
workout in the process. The good news about
it is it gives zero calories says Dr Sonal Kanakpur, senior obesity
consultant based in Bangalore.
types of fibers are insoluble fibres and soluble fibres.
Insoluble fibre is a volume increasing mediator. It infuses water and
smooth the bowl movement, easing bowel movement. Along with
that, our body gets rid of the toxins. Bran and wholegrain and the skin
of many fruits and vegetables are a source of
insoluble fibre. Seeds and nuts are also a rich source of insoluble fibre.
fibre absorbs water and forms a gel-like
material as it passes through the stomach. This also slows down the rate at which
food passes through the digestive system. If you look for soluble fibre,
you will find it in oats, legumes such as
peas, kidney beans and lentils. Some seeds, brown rice, barley, and
fruits such as pine apple, oranges, and some green vegetables like broccoli,
okra and potatoes, carrots are also high in fibre.
processed food. Food
a lot of fibre content from food. Henceforth
it is better to consume food in its natural
form. "look for more unrefined and processed food to avoid losing
the fibre," advises Dr. Sonal.
point out the numerous advantages of bulking up on fibre. You can:
constipation: The questioned advantage of
insoluble fibre is its capability to smoothen and enlarge stool volume, rapid
elimination of waste. Both soluble and insoluble fibre facilitates controlling
heart health: More
intake of fibre lowers bad
cholesterol levels and that in turn leads to good heart health. It is a
proven fact that insoluble fibre has been associated with reduced cardiovascular
risk and slows the progression of cardiovascular disease in high risk
fibre from legumes, barley, oats, ragi, some fruits and vegetables can
regulate blood sugar.
weight Fibrous food makes you a sense
full. It takes longer time to chew, so you hardly ever overeat. When
fibre arrive at the stomach, it proceeds like a sponge absorbed with water, keep
you feel full and egging you on to think you have had an adequate amount of
additional nutrients: Fibre escorts to the slow
and sound absorption of nutrients from
attractive: Ever-increasing intake of high-fibre fruits and vegetables pick
up not only the skin tone and texture but also makes hair healthier. It leaves
you leaner, with a twinkle in your eyes!
much fibre is the right amount?
majority of us eat far less fibre than the required amount.
Doctors say that healthy adults should have
in at least 26 grams of fibre in their diet every day. On the higher side, limit it to 35 gram per
day. Introduce yourself to fibre diet with care. For the first
few days and weeks, don’t eat large quantities of fibre which can leave
bloated. You gradually increase the amount so that you feel comfortable.
Your daily requirement of fibre is
addressed through two serves of fruits for breakfast with
whole grain cereal. In the midmorning
before lunch instead of tea/coffee and biscuit,
have a fruit. In between your meals,
have servings of vegetables every day.
Also include bread and nut servings in
you Know: Sprouted
pulses (consumed whole without
boiling), barley, oat are other high fibre options. Fruits
and vegetables are good sources of
fibre because they are full of both soluble and insoluble fibre. Keep in mind; juice is not a replacement
for eating raw fruits and vegetables as food processing removes most
of the fibre in the bargain.
fibre from the following:
bread, muesli, baked beans, whole meal pasta, brown rice, porridge, poha, oats,
dried fruits, nuts fibrous vegetables such as broccoli, turnip, sweet potato,
carrot, cauliflower and spinach, drumdtick, beans, peas, ladies finger.
Best fruit sources are: apple, banana, pear, strawberry and orange mango,
doesn't work without sufficient amounts of liquid. So, drink ample amount of
water. Otherwise, you will nag of constipation, gas and bloating.
complete fruits as a replacement for drinking juices.
fruits such as apples, bananas, oranges, pears and berries into every meal
rather than peel. In vegetables fibre is concentrated in the peel and outer
wholegrain cereals for breakfast. Add a tablespoon of natural wheat bran to your
raw vegetables or nuts in place of chips, crackers or chocolate bars.
to wholegrain bread. Check the label for whole-wheat, whole-wheat flour, or
another whole grain as the first constituent.
brown rice, barley, or whole-wheat pasta Eat more beans, peas and lentils
bars offer fibre.
the right vegetables. The darker the vegetable,
the more natural fibre there is in it. Dark lettuce and spinach are perfect
choices for adding fibre to your diet.