Saturday, August 29, 2015

Fibre, Fibre, Fibre. Oh Yes!

LET'S LEARN ABOUT DIETARY FIBRE

1. What Is Dietary Fibre?
 Dietary fibre is a type of carbohydrate, that is not digested or absorbed. For this reason, it is a non-nutrient.

2Where Is Dietary Fibre Found?
Dietary fibre is found in only plant-based foods due to plant cells containing a rigid cell wall. Humans, unlike certain animals (ruminants), lack the enzymes required to fully breakdown the cell wall of plants. For this reason, chewing our food and cooking helps the body breakdown the rigid cell wall. 
Side-note: Foods from animals do not contain any fibre.

3. Which Foods Have Dietary?
Foods rich in Dietary fibre include (see poster below):



4. Tell Me More!
The fibre in food comes in two forms; soluble fibre and insoluble fibre.
Both forms are not digested by the body but contribute to good health, nonetheless.

Insoluble fibre is also commonly referred to as 'roughage'. Once consumed, insoluble fibre moves through the stomach, small intestines and large intestines intact and untouched. e.g. Think about when cooked or raw spinach is consumed.  This type of fibre, helps add bulk to stools and improve the strength of the muscles lining the intestines.


Soluble fibre is a type of fibre moves from the stomach to the small intestines and then into the blood stream. Once in the blood stream, this type of fibre helps remove waste and excess fat (cholesterol). 



5. Why Should I Eat Fibre?
Despite, dietary fibre not being digested by the body. It still makes a positive impact on health when at least 20 grams of fibre is consumed on a daily basis. Some of the health benefits of fibre include reducing risk of heart disease, lowering cholesterol, reducing risk of colon cancer, insulin resistance and aiding in weight management.

✑ Related article: How To Know If You're Fat
However, it should be noted, consuming too much fibre in a sitting or day can cause digestive problems such as bloating and constipation (hard to move stools), especially in persons who do not accustom to eating large amounts of fibre. 

Recommendations:
(1) Increase fibre intake slowly but gradually, this gives the colon time to adjust to influx of fibre.
 and increase the amount of water consumed in the day. 
(2) Water, is absorbed by the colon as such make stools softer and easier to move; thus reducing risk of constipation.

6.
Beware Of Fibre Supplements 
Beware of fibre supplements , they are a great option for those who have difficulty meeting fibre intake from foods but in excess, they can reduce the absorption of certain vitamins and minerals. It is best to use these with caution.

Check out the video.





Thank you for reading! 
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