Fibre is very important in a healthy diet. In simple terms it is a hard to digest carbohydrate found in plant foods.
It consists of the parts of plants or seeds that your body cannot digest. It is sometimes called bulk or roughage and is found in fruits, vegetables, and grains.
Fibre is categorized by food nutritionists by its ability to liquefy, in other words it is classified by its ability to dissolve in water.
We have the Water – Soluble and Water – Insoluble Fibres.
Water-soluble Fibre :
When soluble Fibre mixes with water, it forms a gel-like substance that slows digestion and helps the intestines absorb valuable nutrients from food.
This type of Fibre is found in rice, barley, apples, corn, oats, legumes, citrus fruits, bananas, carrots, cranberries, seeds, and seaweed.
These foods help regulate blood sugar and lower blood cholesterol.
Water-insoluble Fibre :
When insoluble Fibre passes through the small intestine it is largely unchanged. When it gets to the large intestine, it assists with the elimination of bile acids thus preventing the formation of gallstones.
Inclusive is cellulose the roughage found in water-insoluble fibres which acts as a stool softener and bulk former, improving elimination and flushing carcinogens (substances likely to cause cancer) from the system.
This type is found in root and leafy vegetables, legumes, whole grains, unpeeled apples and strawberries.
Health Benefits of Fibre :
1- Dietary Fibre increases the body’s sense of fullness. Thereby, helping in preventing overeating and obesity.
2- Foods with high fibre also tend to have fewer calories for their volume than foods lower in Fibre—another plus for dieters.
3- soluble Fibre lowers levels of artery-clogging cholesterol in the bloodstream.
4- Constipation and straining to move the bowel which leads to haemorrhoids and diverticulitis is avoided with the intake of dietary fibre.
5- Fibre can also slow the body’s absorption of sugar. By lowering glucose (blood sugar) levels, thereby helping people with type II diabetes.
It is important to know that while you increase your fibre consumption there should be a corresponding intake of liquids to avoid constipation.
In addition, it is a good idea to add fibre to the diet gradually because, eating more fibre over a short period can cause bloating, flatulence, and mild abdominal cramping.
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Nutrition