Monday, 13 July 2020

Let's Talk Fibre: Why is this so good for you?

Not everyone enjoys a bowl of fibre crunchy cereal, but getting your daily dose of fibre doesn't have to be in the form of that chewy cereal.


Still, fibre forms a very important part of our health and well-being and plays an essential role in digestion as well as keeping the gut in great shape. I thought this would be a good post to share why fibre is good for you. 


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What is fibre?


 


How can you enjoy the benefits of eating fibre? 

Fibre has a variety of benefits and here are just to name a few:

It can help you with your weight loss goals 

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Since fibre keeps us fuller for longer, you won't feel the need to graze on snacks and munch all day. Fibre is sustaining and better for your diet than carbohydrates (white bread, sweetened yogurt, white bagels, pasta, pizza etc)

Maintain your weight

Again, when aiming to maintain your weight loss efforts, eating fibre will help to sustain you for longer. This is a plus because you won't feel the need to snack as frequently. 


It helps to reduce the risk of developing diabetes

Oftentimes, people with type 2 diabetes have to watch what they eat because their bodies can no longer make insulin. Insulin is needed to break down blood sugar and to help the process of storing fats as energy sources.

Apart from diabetes being hereditary at times, people can develop it based on their diet. Watching wat you eat can help to improve your health and fibre is a good source of nutritious goodness. 


It helps to improve your gut bacteria 

As mentioned a bit earlier in this post, fibre maintains the good bacteria in the gut. It helps to nourish the good bacteria and improve overall wellness. In this way, your good bacteria can function efficiently and help the immune system to fight off infections and germs.

 

It helps you to naturally detox

Fibre is an excellent and natural way to help your to body detox. It moves unhealthy toxins along where it is excreted.


It can improve digestion 

 

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We all know that bloated feeling that "strikes" after eating a meal or just at random. Being bloated is sometimes as a result of low fibre intake. The gut has to work harder with less fibre.


 Lowers high blood pressure


Oftentimes after eating a meal high in carbohydrates, the blood sugar levels will rise. This is why fibre also helps in the fight to keep diabetes type 2 at bay. It lowers blood sugar levels making things a bit easier for the insulin process. 

Less risk of constipation

Fibre works inside the gut and because of this it deals with many things including waste before the final exit. A fibre-rich diet can help to reduce not only feeling bloated but also constipation.

 

How much fibre is enough?

The amount of fibre you eat and need comes down to your age and whether you are male or female. According to the NHS in the UK, toddlers 2 - 5 years need about 15g of fibre, 5 - 11 years need 20g of fibre and 11 - 16 years 25g of fibre a day.


Adult men under 50 years need about 30 to 38g of daily fibre whereas women in this age bracket need around 21 to 25g of fibre daily.


Fibre in older men over 70years need less on average 30g a day and older women over 70 years about 20g


What foods are the best sources of fibre?

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Conclusion

A nutritious diet consists of all foods eaten in moderation when they are higher in calories. Red meat for example, due to it's high calorie levels it should be lead and in smaller portions as opposed to white meat which is lighter.


Maintaining a healthy diet comes with regular exercise and sometimes changing your lifestyle. Getting more fibre into your diet will improve your health and it is easy to come by. 



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