What is Fibre ? Fibre in medical dictionary means ‘ Nutrients in the diet that are not digested by gastrointestinal enzymes’ . The fiber known as roughage and pushes through our digestive system, absorbing water along the way and easing bowel movement.Dietary fibre is mainly needed to keep the digestive system healthy and contributers to other processes such as stabilising glucose and cholesterol levels.
Upping fibre consumption is one of the easiest ways to satiate hunger cravings and keep you feeling full for longer. In addition to maintaining good colon health, dietary fibre also helps to stabilise blood sugar levels and lower cholesterol. Any weight management plan should consist of adequate amounts of both soluble and insoluble fibre for optimal health benefits.
Soluble fibre is rich in pectin and attacts water, thus forming a gel-like substance which slows digestion and helps us feel full for longer after a meal. This type of fibre also improves insulin sensitivity and balances blood sugar levels, thereby reducing the risk of Type II Diabetes. Nuts and seed, strawberries, apples, pear, psyllium husk, carrots and oatmeal are all good sources of fibre.
Insoluble fibre, on the other hand, regulates the digestive system and enables regular bowel movement – a core factor in effective weight loss. Its cellulose and lignin components are excellent for maintaining bowel health and have a mild laxative effect, thus relieving the symptoms of constipation. A diet rich in insoluble fibre helps quicken the passage of digested food and waste matter through the gut, and can be found in a range of whole grains, fruit and vegetables. Dieticians recommend making spinacnh, brocolli, brown rice, whole wheat, tomatoes and dried fruit staples in a healthy diet – for overall health and weight loss benefits.
With the right exercise, diet and the will-power to make and manifest the desired changes in your life, weight issues will become a thing of the past. Increast your fibre consumption as the first line of defense against ‘the bulge’ and see the difference in as little as two weeks..
– Start the day with a bowl of bran or a high-fibre breakfast cereal with at least 7 grams of fibre per serving.
– Snack on nuts, seed, and raw vegetables in between meal-times.
– Substitute white bread, rice and pasta with whole-grain alternatives.
– Opt for a vegetarian meal at least twice a week.
– Take a dietician-recommend fibre supplement