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The importance of fibre to a healthy dietBy: Penny Butler, NaturalHealing.com.au
Good sources of dietary fibre include grains, cereals, legumes, lentils, nuts, seeds, fruits and vegetables. As we said before, meats and dairy products do not contain any dietary fibre, so it is important to eat some plant based foods ever day to get the fibre you need.
Soluble vs. insoluble Not all fibre is the same, and fibre comes in two forms - soluble and insoluble. All plant materials contain both types of fibre, but some sources contain more of one than the other. Eating a variety of foods rich in fibre every day will ensure you get adequate levels of both soluble and insoluble fibre.
Insoluble fibre is important in keeping people regular, and it has shown promise as well in the prevention of some types of colon and rectal cancers. Insoluble fibre is mainly found in wheat brain, some types of vegetables and in whole grain products. Some vegetables rich in insoluble fibre include carrots, peas and broccoli. The skins of fruits are also rich in insoluble fibre.
Soluble fibre, on the other hand, has shown promise in reducing levels of cholesterol in the blood, and at reducing the rate at which glucose enters the bloodstream. Soluble fibre is abundant in dried peas, lentils, beans, barley, oat bran, and in many fruits and vegetables.
How much fibre is enough Many people are unsure just how much dietary fibre they need every day, but most dieticians recommend that women consume between 21 and 25 grams of dietary fibre per day. For men, the recommendation is 30 to 38 grams of fibre each day.
Of course, that is easier said that done, and it is important to know which foods are high in fibre in order to boost your daily fibre consumption. In the case of packaged foods like breads and crackers, the fibre content will be listed as part of the nutritional label. In the case of fruits and vegetables, there are charts which show the fibre content of an average size piece. Some grocery stores post this information, and it is also widely available on the internet.
When increasing dietary fibre, it is best to make the increase gradual. A sudden jump in dietary fibre can lead to bloating, gas and abdominal discomfort. In addition, it is important to drink plenty of fluids, especially water, in order for fibre to have the best effect. When choosing breads and cereals, it is best to go with healthier whole grains. In general, the less processing, the healthier the foods.
Eating the skins of fruits and vegetables is a great way to increase dietary fibre. Many people like to make fruit shakes and smoothies that use the skins of their favourite fruits. This makes a delicious and nutritious way to increase fibre consumption. In addition, keeping a variety of fibre rich foods, such as apples, nuts, seeds and bran muffins, around for snacks is a great idea.
And finally, eating a wide variety of foods will ensure that you get plenty of fibre, as well as the vitamins, minerals, and trace elements that make a balanced diet so important. Author HerbalCleanse.com.au For more information on Natural Healing methods, and Natural Cures, visit us on the web.
Eat a variety of veggies for a healthier you
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