Adequate amounts of dietary fibre intake can promote good health. Researchers recommend a daily dietary fibre intake of 20g for women and 26g for men. Dietary fibres are parts of plant foods that your body can’t digest. There are two types of fibre: soluble and insoluble fibre. “Both types of fibre are important for optimal health,” says Chong Ai Heong, a dietitian from the Department of Dietetics at Singapore General Hospital. Soluble fibre dissolves in water to become gummy or viscous, promotes the excretion of fatty substances such as cholesterol and helps to regulate the body’s use of sugars. Insoluble fibre does not dissolve in water, but adds bulk and softness to stools. Thus, insoluble fibre promotes bowel regularity.
Adequate dietary fibre intake has many health benefits
Here is what an adequate fibre diet could do for you:
Promotes a healthier bowel function:Dietary fibre increases the weight of stool and softens it. The stooI passes through the intestinal tract easily, thus it reduces the need for strained bowel movements. This helps maintain bowel health and to avoid constipation. In addition, insoluble fibre decreases the transit time of food waste through the intestinal tract. This reduces the period of time when potentially harmful substances in food waste can come in contact with the intestinal wall.
Helps to control blood sugar level:Soluble fibre slows down the release of sugars from digested food into the bloodstream, thus preventing a rapid rise in blood sugar levels. This can help people with type 2 diabetes improve their blood sugar levels.
Helps in weight management. Lowers cholesterol levels:Soluble fibre may help lower total cholesterol levels, mainly by lowering the LDL-cholesterol or “bad” cholesterol. Fibre appears to help bile acids which are made of cholesterol to pass through the intestine as waste. Thus, the body absorbs less dietary cholesterol.
Best dietary sources of fibre
Foods high in soluble fibre:
Oats, barley, oat bran, psyllium husk Legumes – peas, beans, lentils Fruits such as apple, orange and pear Carrots Foods high in insoluble fibre: Brown rice, whole wheat, wheat bran Seeds and nuts Many kinds of vegetables including green leafy vegetables, cabbage and tomatoFibre supplements
Fibre supplements do not have the same health benefits as naturally occurring high-fibre foods.
We should be eating more natural fibre which is found in whole grains, fruits, vegetables, seeds and nuts rather than taking fibre supplements.
Include more vegetables and fruits in meals. Try to take fruitd after meals or have it as a snack, besides this, try to have fruits with its skin.
