2 minutes read.
Table of Contents
Why is fibre so important?
Fibre is not found in meat or animal products, only in plants. It is a complex carb that stays in intact when passing through your digestive system. Some people to refer to it as ‘roughage.’
Fibre is considered good for your health because it:-
1. Promotes better digestion: Fibre is not digestible by your body, which means that it passes through your digestive tract, adding bulk to your stool and promoting regular bowel movements.
2. Helps control blood sugar: When you consume fibre-rich foods, it takes longer for your body to digest them, which helps regulate the absorption of sugar and can help prevent spikes in your blood sugar levels.
3. Promotes satiety: Foods that are high in fibre tend to be filling and can help you feel full for longer periods of time. This can help prevent overeating and aid in weight management.
4. Reduces the risk of chronic diseases: Studies have shown that a diet rich in fibre can help reduce your risk of chronic diseases, including heart disease, stroke, obesity, diabetes, and certain types of cancer.
Overall, it’s important to include a variety of fibrous foods in your diet to promote better health and wellbeing.
How to Increase diet in your diet.
There are many foods that are high in fibre, including:
1. Whole grains such as whole wheat bread, brown rice, oats, and quinoa.
2. Fruits such as apples, berries, bananas, oranges, pears, and figs.
3. Vegetables such as carrots, broccoli, cabbage, beetroot, sweet potatoes, and leafy greens.
4. Legumes such as lentils, black beans, pinto beans, chickpeas, and kidney beans.
5. Nuts and seeds such as almonds, chia seeds, flaxseeds, and sunflower seeds.
6. Bran cereals such as All-Bran.
7. Popcorn, which is a low-calorie and high-fiber snack.
It’s important to note that processed and refined foods, such as white bread, sugary cereals, and pastries, often have little to no fibre. Therefore, it’s recommended to focus on whole, plant-based foods to increase fibre intake.
Even though it seems unlikely because many people’s diets are low in fibre, you can eat too much of it! If so, you may experience the following:-
- Abdominal pain
- Loose stools or diarrhoea
- Temporary weight gain
If you think that has happened to you, then drink water, stop taking fibre supplements, avoid high-fibre foods and do some gentle exercise like walking.
You can gradually re-introduce it back to your meals. The key is to spread the fibre over the day, not all during one meal.
Thank you for reading.
Sources: wholeharvest.com, bda.uk, bupa.co.uk, nhs.uk, hsph.harvard.edu, healthline.com, mayoclinic.org