Fibre
What is Dietary Fibre?
We know 5
nutrients plus water which are carbohydrates, protein, fat & oil, minerals
and vitamins. But we are constantly been told to eat foods rich in fibre:
Who knew
eating cardboard could be so beneficial to our health? Just kidding!.
Fibre is essential for healthy diet. It helps regulate bowel movements, prevents constipation and can even prevent certain types of cancer. Fibre also helps to lower cholesterol levels, control blood sugar levels and aids in weight loss by keeping you feeling full for longer periods
What Type of Nutrient is Fibre?
Dietary fibre is a
type of carbohydrate found in plant based foods that our body can’t digest.
Surprised? Don’t be, fibre is often overlooked and underrated even though it
plays a crucial role in maintaining a healthy digestive system.
Incorporating fibre into your daily diet is
easier than you think just increase your intake of fruits, vegetables, grains, legumes
and nuts, also remember to drink lots of water.
Types of Dietary Fibre
There are
two types of dietary fibre: Soluble
fibre and Insoluble fibre
For fibre to be soluble, it means it dissolves in water and when it does it slows down gut
digestion. This type of fibre is found in foods like oats, beans, peas, apples,
and citrus fruits
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Insoluble
fibre does not dissolve in water and passes through the digestive system almost
intact adding bulk to faeces and promoting gut movement. This type of fibre is found in foods like
whole grains, nuts, seeds and vegetables.
 |
Both types
of fibres are important but if your intent is to lower cholesterol level then
soluble fibre is recommended or if you want to treat constipation, insoluble
fibre is recommended.
Both are
recommended in your diet for maximum benefit.
Benefits of Fibre
It prevents constipation: People who have experienced constipation can tell you it isn’t a pleasant condition. Constipation comes with discomfort and the feeling of not completely emptying your bowel when using the toilet. Fibre promotes regular bowel movements and alleviates discomfort associated with constipation.
Fibre makes you feel full: When you feel full, you eat less. Fibre reduces hunger and chances of overeating.
Fibre lowers bad cholesterol levels: Fibre lowers Low density lipoproteins known as LDL’s and bad cholesterol, this helps reduce the risk of developing heart disease and the likelihood of developing conditions such as stroke.
Fibre improves gut health: Fibre rich foods can promote good bacteria growth in the gut, reduce inflammation and promote overall health and wellbeing.
It is important to also note that consuming too much fibre can lead to unpleasant side effects like bloating and gas, also to avoid dehydration; drink lots of water, consuming too much fibre can also lead to mineral deficiency.
Conclusion
Fibre plays
a vital role in maintaining good health and preventing chronic diseases.
Incorporating fibre into our daily diet is crucial for optimal health. So, are
you going to?