What’s the Deal with Fibre?
What’s the Deal with Fibre?
Fibre (also known as roughage) belongs to the plant-based foods that the body isn’t capable of breaking down. It’s an important part of the diet and It provides numerous health benefits to the body including cancer prevention, promotes healthy skin, prevents stroke, gallstones and kidney stones and lowers cholesterol.
Fibre passes through the body undigested, this is the reason why the digestive system is kept clean and healthy. It can also help ease bowel movements and can get rid of cholesterol and harmful carcinogens out of the body.
Most fibre rich foods can be found in plants and it is advisable to choose foods that are unprocessed and natural because these foods contain more fibre. There are 2 types of fibre:
1. Insoluble Fibre doesn’t dissolve in water and is considered as gut-healthy fibre because of its laxative effect. It adds bulk to the diet and prevents constipation. This type of fibre can speed up the passage of food and waste. Insoluble fibre can be found in whole grains, cereals and many vegetables.
2. Soluble Fibre dissolves in water and is helpful in maintaining a healthy blood sugar level and reducing cholesterol. Soluble fibre can be found in beans, nuts, oatmeal, barley and fruits.
6 Top Reasons Why Fibre Is Essential to the Body
It is recommended that Australians must eat approximately 30 grams of fibre per day because most Australians only eat around 20 grams of fibre per day. There is strong evidence indicating that a diet rich in fibre whole grain food can lower the risk of heart problems.
It is important to increase your fibre in every meal to avoid abdominal discomfort and here are the reasons why fibre must be included in your food intake.
Studies show that 5 servings of fruit and vegetables daily may prevent heart disease. There is 40 percent lower risk of cardiovascular problems for those who eat a high fibre diet. Fibre binds with cholesterol during digestion and prevents it from getting absorbed in the arteries. It can help reduce the blood cholesterol levels (especially the bad ones) also known as LDL or low density lipoprotein.
1. Prevent Cancer
Research suggests that eating a high fibre diet can prevent colorectal cancer, although the evidence is not yet conclusive. Food rich in high-fibre is linked to a lower risk for other digestive system cancers such as stomach, mouth and pharynx. Fibre quickly passes through the digestive tract and protects the gut against other forms of cancer.
2. Healthy Skin
If you want healthy glowing skin, fibre is the natural solution to your skin problem. The food we eat directly affects our skin and fibre is important in getting rid of toxins out of the body. Leafy vegetables bind with cholesterol and it’s rough texture may rid of of the toxic material. Yeast and fungus are excreted through the skin and can be the cause of an acne or outbreak. Psyllium husk, a type of plant seed is effective in improving the appearance of your skin and can flush toxins out of the body.
3. Weight Loss
A fibre-rich diet may enhance weight loss and have shown significant improvement especially among obese people. Eating whole grains and consuming more fruits and vegetables will increase feelings of fullness. Therefore, hunger is managed naturally and may prevent unwanted weight gain. Eating grains isn’t for everybody though, if you have a digestive disease such as IBD, IBS or other, you may not be able to digest grains and if you have a candida overgrowth infection then you will probably wanna see an integrative medical practitioner/holistic doctor to set you on the path to clear the candida. Candida infection can cause weight gain and many other health issues (along with leaky gut).
4. Regulates Bowel
Dietary fibre normalises bowel movement by bulking up stools, it relieves constipation, prevents diarrhoea and allows the body waste to pass easily. A fibre rich diet will reduce the risk of diverticulitis (inflammation of the intestine), hemorrhoids, gallstones and kidney stones. It can also provide relief for irritable bowel syndrome (IBS) and gastroesophageal reflux disorder (GERD).
If you wish to add more dietary fibre in your diet all you need to do is to add it gradually in your meal and increase water intake. Fibre may easily absorb water, the more fibre in your diet the more water you should drink. If you don’t drink extra water you will be blocked up and yep, constipated and that’s never fun!
A Few Reminders:
- Add fibre in your diet every morning during breakfast.
- Add ground flaxseed. It is rich in omega 3 fatty acids and can lower your cholesterol level greatly.
- Instead of white rice, eat quinoa, brown rice, and other whole grain products.