Fad diets come and go, but the importance of a well-balanced diet is universally accepted and that includes eating lots of fibre.
Eating fibre is essential for good health and reduced risk of several diseases, eating fibre is also seen as a major contribution to long term weight loss.
Let’s look at why fibre is so important to a well balanced diet.
Medical evidence supporting the eating of fibre
Unlike on many many fad diets where medical opinion is split,is universal in its acceptance that eating fibre is beneficial to overall health.
What is dietary fibre?
Dietary fibre is found only in plants and is a food that is not digested or absorbed into the body and contributes to positive physiological functions.
Two types of fibre: Soluble and Insoluble
When eating fibre it is classified as “soluble” or “insoluble”.
This refers to whether the fibre dissolves in hot water and helps to explain the different actions of the two types of fibre in the body.
The largest amount of fibre in our diet is insoluble fibre and provides texture to fruits, vegetables and cereals.
Insoluble fibre binds water in the intestine and increases the volume of waste materials. The end result is more frequent and softer bowel motions and less risk of constipation.
Soluble fibre is found in all fruits, some cereals and in legumes and acts as a thickening agent in food.
The combined action of eating fibre that is both soluble and insoluble is important in helping to maintain a healthy bacteria in our large intestines.
Fibre in the large intestine acts as a source of energy for these bacteria to use. Fermentation of fibre in the large intestine helps promote the growth of more lactic-acid producing bacteria.
A predominance of lactic acid helps produce bacteria which helps to prevent the accumulation of toxic and pathogenic bacteria which can cause disease.
Eating fibre and losing weight
Eating fiber foods to help keep things moving through the bowel, fiber rich foods bulk you up and make you feel full, as our bodies are unable to digest it so it’s eliminated.
In the process it cuts calories by attaching to some of the protein and fat that you eat along with it and eliminating them.
Fiber foods are low calorie and filling so eating more of them means you’re eating fewer calories overall.
Eating Fibre gives 4 major general health benefits
Eating fibre helps prevent coronary heart disease
Which is a major killer in many western countries. Dietary fibre, particularly soluble fibre, helps lower blood cholesterol and reduces the risk of coronary heart disease.
Eating fibre Inhibits the absorption of dietary cholesterol and increases the release of bile acids into the intestine.
Colorectal cancer
Various medical research has shown a reduced risk with higher consumption.
Cholesterol & Blood glucose
When eating fibre that is soluble, it attracts fatty substances in the intestines helping to prevent their absorption by the body helping to lower blood cholesterol levels.
Eating fibre also slows down the absorption of carbohydrates and Stabilizes blood glucose levels, especially in diabetic individuals.
Teeth
Eating fibre requires more chewing and increases the amount of saliva in the mouth this helps.
Protect against dental cavities and keeps gums healthy.
How Much Fibre?
Most health organizations agree that adults should consume between 20 and 35 grams of dietary fibre a day.
Eat 4 -5 portions a day and you will help yourself lose weight naturally as part of a balanced diet and protect yourself against disease, so increase your fibre intake today!
For more information and sensible diet advice
For more information on the benefits of eating fibre as well as sensible diet tips to prevent disease please visit:
