WHY IS FIBRE SO IMPORTANT FOR HEALTH??
We all know that fibre has many benefits but how many of us know what they are? Well If you don't I hope to show you below:
One of the many benefits of eating fruit and vegetables is the fibre content.
Why is fibre so important to our health?
* Well a low-fibre diet is associated with many health problems, including:
* Cardiovascular disease and high blood fats - fibre helps to bind to and eliminate blood cholesterols/fat
* Gastrointestinal disorders, cancers and all-round poor bowel function - fibre helps keep the GI tract clean and can ease constipation and diverticular disease.
* Diabetes - fibre controls blood sugar, insulin and body fat
* Excess body fat - fibre contributes to satiety
* High blood pressure - see all the above
What is fibre?
Fibre is a non-digestible form of carbohydrate and they are what give plants their structure.
Fibre comes in two general categories:
* Soluble fibres are fermentable, and can lower our blood cholesterol.
* Insoluble fibres help to bulk up stool volume and improve motility through the digestive system.
Fibre is the food of the billions of bacteria that live in our digestive system. When these bacteria inside us are healthy and have enough fibre to eat, we are generally feeling healthy as well.
Think of a time when you haven’t eaten for a while, remember feeling grumpy, tired and irritable. When you don’t eat enough fibre, you place this stress on the bacteria inside your digestive system.
The Facts
Fibre and cardiovascular disease
A study followed over 16,000 middle-aged men (that’s me) from around the world for 25 years. The study found the higher the consumption of beans, the lower the risk of death from heart disease - up to an 82% reduction in risk. Dietary fibre from whole grains seems to also have a strong protective effect against cardiovascular disease.
Fibre and GI function
Fibre can stimulate bacterial fermentation in the large intestine or pass through the GI tract unfermented. This means that it is prebiotic and provide fuel to the cells of the intestine. GI health is synonymous with immune function, fibre plays an important role in immunity.
Without adequate stool bulk, the colon/large intestine will panic and respond with excessive contraction, this can lead to the creation of diverticula, all of this can be prevented with sufficient fibre intake.
Fibre and diabetes
Consuming more fibre seems to help prevent type 2 diabetes. This is likely due to its ability to moderate blood sugar and insulin release (insulin tells you body to store sugar and reduce blood sugar levels)
Fibre and body fat
Fibre increase dietary bulk, decreases energy density and reduces energy intake, all of which a great if you are trying to lose weight. Fibre is great at making us feel satisfied and keeps hunger locked away for longer.
With all these benefits is it surprising the large majority of us do not get enough fibre from our diet?
What can I do today to increase the fibre in my diet?
1. Switch to wholegrain pasta and brown rice.
2. Try higher fibre cereals such as bran flakes or porridge oats.
3. Buy wholemeal bread, it contains 4 times the amount of fibre than white bread.
4. Eating at least 5 portions of fruit and veg, if fruit and veg are new to you start by adding one portion of fruit and veg a day and build from there.
5. Add pulses like beans, lentils and chickpeas to stews, curries and salads.
Having enough fibre in your diet may be the difference between feeling healthy or not.
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