why do we need dietary fibre in our body
Why do we need to eat fibre? It used to be called roughage, and people tried to get rid of it. P Now we have heard plenty about it, but why do we need
in our diet? Dietary fibre is actually a form of that does not get digested by enzymes in our small intestine, and so its sugar units are not absorbed into the bloodstream. P Dietary fibre is therefore known as. However, fibre has important effects on other nutrients within the small intestine and through effects on the large intestine, where few other nutrients arrive intact. P It has a range of valuable health effects: Smooths out digestion and absorption of and fats in the small intestine. P It reduces the of a meal. Provides fuel for the healthful or good bacteria in our large intestine which in turn benefit us by making, and by releasing volatile fatty acids from the dietary fibre which are important for the health of our colon. Speeds up transit though the intestines to remove waste and toxins Regulates bowel action, so reduces cancer risks. Did you know? P Dietary fibre has been sold for years as a bulking agent as people thought it must reduce appetite and help weight loss. P But research shows that it doesn t actually reduce appetite or assist weight loss directly. So,? P Find out more by clicking that link. Where do we find dietary fibre in our food? Generally, dietary fibre is present in all plant foods fruits, vegetables and grains but not in animal foods. P This is mainly because of the different in cell structures plants cells have cell walls, animal cells don t. Insoluble fibre can be found in foods such as wheat, corn, wholemeal bread, brown rice, bran, whole grain cereals, nuts and seeds, vegetables and peels of fruits.
Soluble fibre is particularly rich in legumes lentils and peas and beans (including peanuts) and bean products like soya protein and in oats, barley, fruits, vegetables and potatoes Is there a down-side? P Can you have too much dietary fibre? Well, yes you can First, some advice for you if you want to add more fibre to your dietP Increase fibre-rich foods gradually, because a sudden large addition of fibre into your diet can cause stomach cramps and excessive, often painful, wind. P Your intestine will adapt in time. And, too much dietary fibre can interfere with the absorption of minerals such as, and from foods. P This is not often a problem because high-fibre foods usually contain plenty of these minerals, and vegetarians on very high fibre diets tend to be healthy, but it can cause problems when the overall diet quality is poor. P If you are taking fibre supplements, be careful and only use them occasionally. It s important to always make sure that you keep yourself well hydrated in relation to your fibre consumption, because fibre can dehydrate you a little and become sluggish in your system. So we can see that dietary fibre has lots of plus-features, but it can have a few minuses too. P Our health depends on eating a balanced diet- and it can sometimes be a bit tricky to work out all the pluses and minuses of all the nutrients. Government guidelines published in July 2015 say that our dietary fibre intake should increase to 30g a day, as part of a healthy. As most adults are only eating an average of about 18g day, we need to find ways of increasing our intake.
Children under the age of 16 don't need as much fibre in their diet as older teenagers and adults, but they still need more than they get currently: On average, children and teenagers are only getting around 15g or less of fibre a day. Encouraging them to eat plenty of fruit and vegetables and starchy foods (choosing wholegrain versions and potatoes with the skins on where possible) can help to ensure they are eating enough fibre. Why do we need fibre in our diet? There is strong evidence that eating plenty of fibre (commonly referred to as roughage) is associated with a lower risk of, and. Choosing foods with fibre also makes us feel fuller, while a diet rich in fibre can. Find out more about the importance of fibre and when you may need to reduce your intake, in It's important to get fibre from a variety of sources, as eating too much of one type of food may not provide you with a healthy balanced diet. P Choose a higher-fibre breakfast cereal such as plain wholewheat biscuits (like Weetabix) or plain shredded whole grain (like Shredded wheat), or porridge as oats are also a good source of fibre. Find out more about. Go for wholemeal or granary breads, or higher fibre white bread, and choose wholegrains like wholewheat pasta, bulgur wheat or brown rice. Go for potatoes with their skins on, such as a baked potato or boiled new potatoes. Find out more about. Add like beans, lentils or chickpeas to stews, curries and salads. Include plenty of vegetables with meals, either as a side dish or added to sauces, stews or curries.
Find out more about. Have some fresh or dried fruit, or fruit canned in natural juice for dessert. Because dried fruit is sticky, it can increase the risk of tooth decay, so it's better if it is only eaten as part of a meal, rather than as a between-meal snack. For snacks, try fresh fruit, vegetable sticks, rye crackers, oatcakes and unsalted nuts or seeds. Listed below is the fibre content of some example meals. Two thick slices of wholemeal toasted bread (6. 5g of fibre) topped with one sliced banana (1. 4g) and aPsmall glass ofPfruit smoothie drink (1. 5g) will give you around 9. 4g of fibre. A baked jacket potato with the skin on (2. 6g) with a 200g portion of reduced-sugar and reduced-salt baked beans in tomato sauce (9. 8g) followed by an apple (1. 2g) will give you around 13. 6g of fibre. Mixed vegetable tomato-based curry cooked with onion andPspices (3. 3g) with wholegrain rice (2. 8g) followed by a lower fat fruit yoghurt (0. 4g) will give you around 6. 5g of fibre. Bear in mind that fruit yoghurts can sometimes be high in added sugars, so check the label and try to choose lower-sugar versions. A small handful of nutsPcan have up to 3g of fibre. Make sure you choose unsalted nuts, such as plain almonds, without added sugars. Total: Around 32. 5g of fibre The above example is only an illustration, as the amount of fibre in any food can depend on howPit isPmade or prepared and on how much of itPyou eat. Most pre-packaged foods have a on the side or back of the packaging, which often gives you a guide about how much dietary fibre the food contains.
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