Dietary fibre is a type of carbohydrate, that is not digested or absorbed. For this reason, it is a non-nutrient.
2. Where 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.
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.
Eggs form an integral part of many persons diet primary for the economical price and protein content. This presentation shares with you other facts about eggs.
Fact 1: There are 13 nutrients in 1 egg. (Source: NutritionData)
Fact 2: 1 Large egg (50 grams) has 70 calories when cooked plain without the addition of fats, oils, milk, sugar. e.g. Raw whole egg, boiled eggs, poached eggs, plain baked eggs, microwaved egg (Source: NutritionData)
Fact 3: 1 Large egg (50 grams) has 6 grams protein (Source: NutritionData)
Fact 4: Protein in egg is found in both the yolk and albumin (egg white). Albumin contains the bulk of the protein without the fat and cholesterol. (Egg white: Nutritiondata; Egg Yolk: Nutritiondata)
Fact 5: Eggs are consumed for their protein and micro-nutrient profile, however it is a poor source of carbohydrate. 1 egg contains 0 grams carbohydrates. It is always wise to consume eggs with some fibre-rich foods (whole-grains, beans, peas, vegetables) to help reduce the amount of cholesterol absorbed. (Source: NutritionData)
Fact 6: Eggs are known for being rich in cholesterol but they contain 2 grams saturated fat per egg. Whole-milk contains 5 grams saturated fat per 250 ml or 1 cup. (Egg Source: NutritionData) (Milk Source: NutritionData)
Fact 7: Eggs are a rich source of the vitamin-like nutrient choline. Choline is often classed with vitamin B. It is not made in the body in insufficient amounts, hence a dietary source is essential.Choline is important for proper liver, brain and nerve function, memory, and transporting nutrients throughout the body. Choline deficiency is rare but a severe deficiency can lead to liver damage. In pregnant women, choline plays an important role as it helps prevent birth defects, such as spina bifida, and is essential to foetus brain development. (Source: 1, 2)
Fact 8: Eggs can be cooked in the microwave but be sure to crack them into a glass bowl. (Source)
Fibre is good. Fibre is great. Fibre is a type of carbohydrate but is classed as a non-nutrient because it is not digested or absorbed by the body. Fibre is found in plant-based foods such as nuts, seeds, beans, peas, fruits, vegetables, whole-grains, roots, tubers and starchy fruits. It is not found in any foods from animal, naturally. The fibre in these foods come in two main forms-insoluble and soluble. Insoluble fibre also known as roughage, which moves through the digestive track untouched, while, soluble fibre moves through the blood stream before it is eliminated. Nevertheless, both forms of fibre aid in promoting good digestive; colon and heart health. Consuming at least 20 grams of fibre a day has shown to reduce risk of heart disease, colon cancer, aid in weight management and aid in reducing insulin resistance.
Here is an example of how I got 30 g fibre in one day
When water is added to food the soluble fibre thickens and becomes sticky, gummy and gel-like e.g. linseed, chia seeds, oatmeal. Other examples of foods with soluble fibre: avocado, purple passion fruit, cooked carrots. ripe mango, prunes, eggplant, cooked beans and peas (for more foods). Beware, consuming too much insoluble fibre, as it can cause you to be constipated or have harden bowel movements. Insoluble fibre absorbs fluid in the large intestine. This only becomes an issue when inadequate amounts of water is consumed throughout the day, thus resulting in stiff and bulky stools that is hard to pass. Examples of foods with insoluble fibre: Wheat bran (e.g. bran stix, bran flakes), oatbran (e.g. oatbran flakes), oatmeal, edible skin of fruits, brown rice, dark-green leafy vegetables (e.g. dasheen leaves, spinach, bhagi, kale), cooked beans and peas amongst others. Also beware of fibre supplements, "Purified dietary fibres may reduce acutely the absorption of some vitamins and minerals (e.g. calcium) by binding them in the small intestinal." FAO Bottom-line, eat a variety of fibre-rich foods daily to promote good digestion, heart health and ward off colon cancer. However, remember to consume adequate amounts of water to ward off constipation.
Agar or agar-agar is a jelly-like substance, obtained from the ocean (algae). It is a great alternative for persons who do not consume animal products and gelatine. It comes in long translucent sticks or powdered or flakes and is relatively economical. It is flavourless and can be used just like gelatine for most recipes, however, the texture of the final product may be a little denser than if gelatine were used. Nutrition-wise, agar agar contains very little nutrients compared with the dried or raw algae form. Check out Food Thesaurus for more. Nevertheless, here are 3 lovely recipes you can use agar agar in, boost vegetable and fruit take.
