A Word On Fibre!

What is Fibre?

Fibre is an indigestible carbohydrate, its found in fruit, vegetables, lentils, beans and whole grains.

By eating a high fibre diet you will be at less risk of bowel cancer, diabetes and are very unlikely to suffer from constipation.

As most of us eat a diet high in meat, fibre becomes even more important as a frequent meat eater with LOW fibre intake can increase the gut transit time of food from 24 hours to 72 hours, which can increase the risk of infection in the body.

There a few types of fibre, some in proteins and some in carbohydrates, the fibre found in oats is called soluble fibre which combines with sugar molecules to slow down the absorption of carbohydrates, this helps to keep blood sugar levels balanced. This can help appetite and help with weight maintenance.

An ideal fibre intake is no less than 35g per day, I would go to suggest that between 35g and 55g is the ideal number to be in.

A lot of the fibre in vegetables is destroyed by cooking, so they are best eaten crunchy.

Below are some valuable tips to reach your Fibre goals:

• Eat whole foods: Whole grains, lentils, beans, nuts, seeds, fresh fruit and vegetables

• Avoid refined, white and overcooked foods

• Eat vegetables such as carrots, sweet potatoes, broccoli, Brussels sprouts, spinach, green beans and peppers, either raw or lightly cooked.

• Eat fresh fruit, preferably apples, and berries

• Eat a lot of whole grains including brown rice, oats, whole wheat pasta, corn, quinoa and pulses.

• Avoid any form of sugar, added sugar and white refined foods.

I hope this has given you a little insight into fibre and how important it is for our health.

#changinglives