Fibre
Fibre is extremely important in our diet. Our bodies need between 21 to 38 grams each day. Fibre is the structural part of a plant that supports and holds it together. It is a carbohydrate and is referred to as ‘roughage’ in everyday language. It is the part of plant foods that your body cannot digest. Fibre is what puts the bulk in salads, the crunch in carrots and broccoli and the chewiness in whole grain breads.
Fibre can be chewed, swallowed and subjected to stomach acid, yet much of it passes through the body unchanged.
So why do we need fibre? Well it stimulates the digestive tract and helps it work efficiently, encourages the presence of health-giving bacteria in the large intestine, softens the stool (bowel movement) and helps prevent constipation, and slows down carbohydrate absorption, making meals more satisfying and therefore helping with weight management.
There are 2 types of fibre; soluble and insoluble. Soluble fibre can be partially digested by our bodies. Some examples are beans, peas, lentils, and oats. Insoluble fibre cannot be digested by our bodies and it provides bulk to our stool and helps prevent constipation. It also helps you fee full. Examples are whole grain breads, cereal, brown rice, vegetables, and fruit.
Foods providing at least 4 grams of fibre per serving count as a “good source”, while foods with 6 or more grams per serving are an “excellent source” of fibre. Fibre should be added slowly to your diet so that your body can adjust to the change.
Fluids are very important. Without it, dietary fibre can’t do its job. Insoluble fibre, in particular, acts like a sponge absorbing water, increasing stool weight and size, thus putting pressure on the bowel wall and facilitating the movement of the stool. Without fluid this fibre is pointless and will only result in constipation. Try to drink at least 8-10 cups of fluid per day.
Ways to improve your fibre intake are as follows are to pick a cereal that provides fibre or contains whole-grains, choose whole grain whole wheat bread and bread products, eat more fruit and vegetables while leaving the skin and peels for more fibre. Avoid drinking fruit juice, eat the fruit instead. You can also include more legumes such as kidney beans, black beans, chick peas, or lentils in soups, stews, casseroles, dips and chili.
What I did to increase my fibre was to promise myself to have at least one leafy salad a day. Now, I’ve upped it to two salads per day. Luckily for me, I have always eaten whole grain cereal or oatmeal, so that wasn’t a problem for me. But going to the shopping market lately had been great. I have noticed that more and more whole grain crackers are being introduced. This works out great for my kids, they love crackers.
Now that you have finish, why don’t you give some other techniques a try.
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