Fibre foods

 

What is Fiber in foods?

Fibre is a carbohydrate that the body is unable to digest. While most carbohydrates are broken down into sugar molecules called glucose, fibre cannot be broken down and thus passes through the body undigested. Fibre regulates the body's use of sugars, which helps to control hunger and blood sugar levels. For good health, children and adults need at least 25 to 35 grams of fibre per day, but most Americans only get about 15 grams per day. Whole grains, whole fruits and vegetables, legumes, and nuts are excellent sources.

What are the types of fibre?

Soluble fibre, which dissolves in water, can help lower blood glucose and cholesterol levels. Soluble fibre-rich foods include oatmeal, chia seeds, nuts, beans, lentils, apples, and blueberries.

Insoluble fibre, which does not dissolve in water, can aid in the movement of food through your digestive system, promoting regularity and preventing constipation. Whole wheat products (especially wheat bran), quinoa, brown rice, legumes, leafy greens like kale, almonds, walnuts, seeds, and fruits with edible skins like pears and apples are high in insoluble fibres.

What is Fiber doing inside our body?

Fibre may be described in different ways as insoluble and soluble Fiber. It can be vicious with a gel-like consistency, or fermentable because it feeds gut bacteria, which break it down and ferment it. No fermentable fibres, which are not broken down by bacteria, travel intact to the colon and can add bulk and weight to stool, making it easier to pass.

These properties provide health benefits such as slowing digestion, delaying blood sugar rises after meals, promoting healthy bacteria colonies, and acting as a laxative. Furthermore, there are numerous subtypes of soluble and insoluble fibres, some of which occur naturally in plant foods and others that are manufactured synthetically.

A high-fibre diet has numerous health benefits and is beneficial to both your body and digestion. Fibre has been shown to help with blood sugar control, weight loss, and cholesterol reduction. Whole grain bread, fruits and vegetables, beans, barley, and other wholesome ingredients can be included in a high-fibre diet that contains both soluble and insoluble fibre. High-fibre foods not only satisfy hunger and keep us full, but they can also promote good digestion and provide energy that lasts throughout the day. 

The health benefits of fibre

Digestive wellness. The fibre in the diet helps to normalize bowel movements by bulking up stools and making them easier to pass. This can be used to treat and prevent constipation and diarrhoea. Eating plenty of fibre can also lower your risk of diverticulitis (intestinal inflammation), haemorrhoids, gallstones, and kidney stones, as well as provide some relief from irritable bowel syndrome (IBS). A high-fibre diet may also help to lower gastric acid and lower your risk of gastroesophageal reflux disease (GERD) and ulcers, according to some studies.

Cancer. A high-fibre diet may help prevent colorectal cancer, according to some research, though the evidence is not yet conclusive. High-fibre diets have also been linked to a lower risk of other common digestive system cancers, such as stomach, mouth, and pharynx cancer.

Diabetes. A high-fibre diet, particularly insoluble fibre from cereals, can reduce your risk of type 2 diabetes. If you already have diabetes, eating soluble fibre can help to slow sugar absorption and improve blood sugar levels.

Skincare. When yeast and fungus pass through the skin, they can cause outbreaks or acne. Eating fibre, particularly psyllium husk (a type of plant seed), can help flush toxins from your body, improving your skin's health and appearance.

Cardiovascular health. Fibre, especially soluble fibre, is an essential component of any heart-healthy diet. A high-fibre diet can improve cholesterol levels by lowering LDL (bad) cholesterol. A high-fibre diet can also lower your risk of metabolic syndrome, a collection of risk factors linked to coronary heart disease, diabetes, and stroke. Fibre can also help to lower blood pressure, reduce inflammation, increase HDL (good) cholesterol levels, and lose belly fat.

How Much Fiber Do You Need?
Minimum recommended daily intake (in grams)
Age	Male	Female
9-13	31	26
14-18	38	26
19-30	38	25
31-50	38	25
51-70	30	21
Over 70	30	21

Fibre, in addition to aiding digestion and preventing constipation, adds bulk to your diet, which is important for both losing weight and maintaining a healthy weight. Increasing bulk can help you feel fuller faster. Because fibre stays in the stomach longer than other foods, the feeling of fullness lasts longer, allowing you to eat less. Fruits and vegetables are high in fibre and low in calories, so adding fibre to your diet makes it easier to cut calories.

It can help maintain your body's fat-burning capacity and avoid insulin spikes that leave you feeling drained and craving unhealthy foods by regulating your blood sugar levels.

Eating plenty of fibre can move fat through your digestive system at a faster rate so that less of it can be absorbed.

Fibre rich Vegitables