Are you getting enough Fibre?
If you ever get the feeling of bloating or constipation you may not be getting enough fibre in your diet. Fibre is a vital part of digestive health and should be regular part of a healthy balanced diet. Fibre is found in all plant based foods (not protein), and we as adults should consume at least 30g a day.
There are 2 types of fibre Soluble and Insoluble.
Soluble fibre dissolves in the water from your gut and can help to reduce the amount of bad cholesterol in your blood stream.
Soluble fibre sources:
Oats, barley, rye, wheat, corn (when chewed). Wholes fruit such as: apples, plums, bananas | non starches such as broccoli, cauliflower and other cruciferous vegetables | starches such as potatoes, carrots, swede
If you need to increase your intake of fibre, it’s important that you do so gradually so your body can adjust, its also important to increase your water intake as well to at least 1.5 litres per day.
Insoluble Fibre – Whole grains, cereals, bran, corn kernels, berries, nuts & seeds
Insoluble fibre does not dissolve in water. It travels through your intestines without being broken down which helps other foods (such as proteins) move through your digestive tract more easily. Soluble fibre keeps your bowels healthy and helps prevent digestive problems.
Eating more fibre helps you feel fuller for longer so can help you manage your weight. Fibre also helps reduce LDL cholesterol (bad cholesterol), improves the health of the digestive intestinal tract and reduces the risk of cancers.
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