Fab Fifteen – Fibre

Hey beautiful people today’s topic is fibre! Fibre is very important but can be sometimes put aside and it is very much needed and essential in our diets!

1. Fibre is an important part of a healthy balanced diet. It can help prevent heart disease, diabetes, weight gain and some cancers, and can also improve digestive health.

2. The term dietary fibre also includes a type of starch known as resistant starch because it resists digestion in the small intestine and reaches unchanged the large intestine.

3. You should aim for at least 30g a day.

4. Fibre is only found in foods that come from plants. Foods such as meat, fish and dairy products don’t contain any fibre.

5. There are two different types of fibre – soluble and insoluble.

6. Each type of fibre helps your body in different ways, so a normal healthy diet should include both types. However, if you have a digestive disorder such as irritable bowel syndrome (IBS), you may need to modify the type and amount of fibre in your diet in accordance with your symptoms.

7. Soluble fibre dissolves in the water in your digestive system. It may help to reduce the amount of cholesterol in your blood. If you have constipation, gradually increasing sources of soluble fibre – such as fruit and vegetables, oats and golden linseeds – and make it easier to go to the toilet.

8. Foods that contain soluble fibre include: oats, barley and rye fruit, such as bananas and apples, root vegetables, such as carrots and potatoes.

9. Insoluble fibre doesn’t dissolve in water. It passes through your gut without being broken down and helps other foods move through your digestive system more easily. Insoluble fibre keeps your bowels healthy and helps prevent digestive problems. If you have diarrhea, you should limit the amount of insoluble fibre in your diet.

10. Good sources of insoluble fibre include: wholemeal bread, bran, cereals, nuts and seeds.

11. Eating foods high in fibre will help you feel fuller for longer. This may help if you are trying to lose weight.

12. If you need to increase your fibre intake, it’s important that you do so gradually. A sudden increase may make you produce more wind, leave you feeling bloated, and cause stomach cramps.

13. Drinking lots when eating lots of fibre is also essential.

14. Although dietary fibre is not a ‘nutrient’, it is nevertheless an important component of our diets. The fact that it passes through the body without being absorbed is the main reason why fibre is so important to help, bowel function, blood glucose levels, and blood cholesterol.

15. In order to have all the benefits of fibre it is important to vary the sources of fibre in the diet. Diets with fruits, vegetables, lentils/beans and wholegrains not only provide dietary fibre but as well many other nutrients and food components essential to good health.

Hope this has helped some of you beautiful people, thanks again for reading. 
                            Much Love J x

 

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