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Everybody wants to feel full for hours after they’ve eaten and never feel bloated again, right? But how? Well, there’s one solution that’s not particularly sexy, but it works… fibre.
Mention the word fibre in a conversation and most people will tell you that they eat fibre-rich foods to “keep regular.” But as soon as you delve deeper and ask: “What type of fibre do you eat?” you may get a few vague responses.
It seems as if there is a fibre for each purpose! Studies show that if you want to lose weight, support heart health or balance your blood sugar, you should eat more soluble fibre. Soluble fibre is found in oat bran, barley, nuts, beans, lentils, grains, peas and in some fruits and vegetables like okra and Brussels sprouts.
On the other hand, if you’re constipated, feeling bloated from overeating or just want to scrub the intestinal wall, the general consensus is to consume more insoluble fibre. Wheat bran, fruits, whole grains, nuts and seeds, and the skins of root and ground vegetables are all good sources of insoluble fibre.
Fibre-rich foods provide a plethora of health benefits. It can lower your risk of heart disease, stroke and diabetes, improve the health of your skin, and help you to lose weight. It may even aid in the prevention of colon cancer. Although most fibre-rich foods contain both soluble and insoluble fibre, experts agree that there should be a stronger emphasis on eating a diverse range of fibre to achieve optimal health. Thing is, whilst most of us are eating a lot of insoluble fibre (often known as “roughage”), we are missing out on the combination of different types of fibre to keep our digestion working at its best.
Studies show that the average person only gets about half of the fibre needed daily. So, what should your daily dose be? Women 50 and younger should try to incorporate 25 grams of fibre each day, while men should shoot for 38 grams.
We have a few ideas on how to up your fibre intake:
- Choose a wholegrain breakfast. Go for high fibre cereals or wholegrain bread or toast.
- Switch to whole wheat pasta, brown rice or quinoa.
- Include more vegetables in all your dishes. Bulk up soups and stews with beans, peas and lentils.
- Choose nuts or a salad over fries or potato chips.
- Have at least 2 or 3 portions of fruit each day.
- Sprinkle seeds on yoghurt or salads.
- Drink more water so fibre can work properly.
If you’re currently not eating a lot of fibre you should increase your intake gradually over the course of several weeks to help keep any gas and discomfort to a minimum.Back
DISCLAIMER: The information on this website is for educational purposes only, and is not intended as medical advice, diagnosis or treatment. If you are experiencing symptoms or need health advice, please consult a healthcare professional.