Fibre is mainly found in vegetables, fruits, whole grains, and legumes. It is vital to be included in our diet because it helps regulate our body’s use of sugars, helping to keep hunger and blood sugar in check.
Fibre can be in two different forms. The soluble form is more beneficial for blood sugar control, while the insoluble form, which does not dissolve in water, helps us digest food.
Here are what fibre does for our body:
- It helps us have healthier gut bacteria
- Fibre helps to keep bowel movements regular, which is crucial for our overall health
- It lowers cholesterol levels
- Fibre helps in reducing the risk of having chronic medical conditions such as heart disease, stroke, and diabetes (specifically, type 2 diabetes)
- Fibre intake can also lower the risk of certain cancers.
- Fiber aids in weight management (especially when maintaining a healthier weight over time)
- Eating fiber-rich foods can make your bones stronger
- Fibre acts as an all-natural detox for our body
Adding fibre to our diet is not hard. Incorporate more vegetables, fruits, whole grains, and legumes into your meals and snacks. You can also try drinking high-fibre smoothies or adding a scoop of fibre powder to your favourite beverage.
Whatever method you choose, make sure to include fibre in your diet every day for the best health benefits.
Here are other tips for increasing fibre intake:
- Instead of drinking fruit juices, eat whole fruits
- For breakfast, choose cereals that are whole grain
- Eat raw vegetables for snacks instead of chips, crackers, or sweets.
- Replace white rice with brown rice
- Choose whole-grain products for bread and pasta
- Use beans or legumes as a substitute for meat two to three times a week
The recommended intake for dietary fiber in a 2000 calorie diet is 25 grams for an adult female and 38 grams for an adult female. For toddlers (1-3 years old), they would need 19 grams per day, and children ranging 4-8 years old should eat around 25 grams of fibre per day to be healthy. People 50 years and above should intake less fiber. For women, they should only take 21 grams per day, and for men, around 30 grams per day. Pregnant and breastfeeding women should aim for at least 28 grams also.
Fibre does a lot for our body, and that is why it is important that fibre be included in our diet. Not only that, but the right amount should also be considered a significant factor. Living healthy is the key to a longer and happier life, and to get there, you, too, should eat healthily.
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