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Make Fiber Your Friend for Good Health

Fibre is a very important part of our diet, but many of us don't eat enough of it. You should be aiming to eat at least 18-25g a day.

Fibre is only found in foods that come from plants. You won't find any fibre in other types of food, such as meat, fish, or dairy products. Good sources of fibre include: fruit, vegetables, wholegrain rice, wholegrain pasta, whole meal bread, wholegrain breakfast cereals, seeds, nuts, lentils, beans, and oats.

There are two different types of fibre: soluble fibre and insoluble fibre and most foods contain a mixture of both.

Both types of fibre will help your body in different ways as described below:
  • Soluble fibre -
    Soluble fibre can be digested by your body, and may help to reduce the amount of cholesterol that is in your blood. Beans, oats, and lentils are good sources of soluble fibre.


  • Insoluble fibre -
    Insoluble fibre cannot be digested. It passes through your gut without being broken down, and it helps other foods to move through your digestive system more easily. Insoluble fibre keeps your bowels healthy, and helps prevent constipation, and other digestive problems.

Good sources of insoluble fibre include:

Whole meal bread

wholegrain rice

wholegrain breakfast cereals

fruit and vegetables Eating foods that are high in fibre will help keep you feeling fuller for longer. This may help you if you are trying to lose weight.

If you are increasing your intake of fibre, it is important to increase it gradually. A sudden increase can make you produce more wind, leave you feeling bloated, and cause stomach cramps. It is also important to make sure that you drink plenty of fluid. You should drink approximately 1.2 litres (six to eight glasses) of fluid a day, or more when you are exercising, or when it is hot.

Your science textbooks told you time and again to include those precious fibers in your diet in order to keep your digestive system healthy.

Since, as a child, you naturally avoided them, you have probably only realized the real deal only after being plagued by a weak digestive system. The digestive system is strengthened, not by pills, but by a healthy food chart.

We bring to you 5 foods that will result in a miraculously healthy digestive system.
  • Avocados - A normal avocado is said to contain 15 grams of fiber and is reportedly the most fiber-rich fruit we know. The fruit is rich in healthy raw fat which aids in the digestion process. Very few fruits or vegetables can match the goodness that this small fruit boasts of, which is why you should add it to your diet.


  • Spinach - Easily available all over, spinach has always been known to be a master-food with regards to a healthy digestion. Though most leafy green vegetables are considered good, spinach is the one that rules this group. Apparently, half a cup of spinach has about 3.5 grams of fiber, hence, making it a great choice.


  • Oats - Oats are good for digestion because they are rich in soluble fiber. They also contain Vitamin E, thiamine and zinc, and whole oats are the best variety. When choosing between quick oats and rolled oats, it is better to choose the rolled variety as they have more of their nutrient value intact.

  • Ginger - Finding something as commonplace as ginger in the list might be surprising to you but it is, indeed, packed with health benefits. Ginger aids in the digestion process by quickening the movement of the food from the stomach to the intestines. Either add it to your daily cup of tea or include its products in your diet.


  • Water - The goodness of water is something we can never deny. This colorless and tasteless liquid plays a vital role in improving the digestive system of our body. Drinking more water means making the navigation of food through the system a lot easier. Also, certain foods contain vitamins and minerals that are soluble only in water. Therefore, increase your daily water content and see yourself getting healthier by the day.


Eat protein at every meal, including breakfast.
Eliminate wheat- and flour-based products for the time being.
Reduce starch to one portion a day, and don't eat that portion during your evening meal.
Apples, pears, plums and berries all are good choices. Bananas are not.
Reduce or eliminate dairy for the time being, especially cow's milk.
Diet and Nutrition Tips. Free consultation by Ms Shubi Husain
Health Sanctuary
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