Foods that have a good content of fibre in them can do wonders to your body. Fibre has a host of health benefits which are listed below:
- Lowers the odds of a heart disease:
Fibre has the ability to absorb the excess cholesterol in your system and flush it out.
- Maintain a healthier weight over time:
Fibre rich foods fill you up faster and keeps you satisfied longer. Fibre binds with fat and sugar molecules and prevent your body from absorbing excess calories in the food. Thereby they also help in losing excess weight.
- Cut the risk of type 2 diabetes:
Fibre — particularly soluble fibre — can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fibre may also reduce the risk of developing type 2 diabetes.
- Have a healthy gut:
The good bacteria in the gut feed off the fibre in the food and flourish. They help in releasing fatty acids resulting in a host of health benefits.
- Reduces the risk of cancer
- Reduces constipation:
Fibre allows easy and speedy passage of stools.
- Helps to detoxify your body
How much fibre do you need?
The Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily fibre recommendations for adults:
|Age 50 or younger||Age 51 or older|
|Institute of Medicine|
|Men||38 grams||30 grams|
|Women||25 grams||21 grams|
Caution: increasing the consumption of fibre over night may cause bloating or discomfort in some cases. Overdoing it can move the food too quickly through the intestine which means fewer minerals get absorbed from the food.
Avoid foods which have artificial or synthetic fibres added to them and instead consume foods which are naturally fibre rich.
Few foods that are naturally fibre rich are:
- Red rice, brown rice and other native varieties of unpolished rice
- Oats & barley
- Vegetables like beetroot, cauliflower, kale, spinach, sprouts, tomatoes, corn, etc
- Fruits like avacado, pears, blackberries, banana, etc
- Seeds like chia, sunflower, pumpkin seeds, etc
- Lentils, beans, peas
- Corn daliya/rava
Consume a healthy and balanced fibrous diet for a holistic living.