High Fibre Food

Many Health Benefits Come From Eating High Fibre Food

Fibre is portion of the plant that is not digested, absorbed, or use for energy. The main role of fibre is to keep the digestive system healthy. Fibre helps absorb toxins, excess sugar and chemical and moves them out of the body.

Proper amounts of fibre in the diet can help prevent heart disease, cancer, weight gain, colon disease, gall stones, high cholesterol levels, high blood pressure and diabetes.

Weight and High Fibre Food

Fibre slows the release of the sugar into the bloodstream so that fluctuation of blood sugar level is reduced thus preventing conditions like weight gain and diabetes. It is low in calories and easy to digest. Additionally fibre provides welcoming feeling of fullness, although this tends to were off rather quickly as it passes through the digestive system.

The best way to use the fibre for weight loss is to consume a balanced diet that also includes modest amounts of protein and fat in each meal. Because the body metabolizes these more slowly than fibre, you will not become hungry as quickly.

Recommended Daily Dietary Fibre

We should be consuming 25 to 40 grams of fibre a day. Studies show that Americans consume 8 to 12. That is less than half of what we need.

Age (years)

1-3

4-8

9-13

14-18

19-50

51-70+

Fibre grams(male)

19

25

31

38

38

30

Fibre grams(female)

19

25

26

26

25

21

Note: People with intestinal or bowel diseases may not be able to eat large amounts of fibre. Speak with your doctor or dietitian; Pregnancy 28g; Lactation 29;

When reading food labels look for labels that say high or very high source of fibre, which means the food has at least four to six grams of fibre per serving.

Sources of Dietary Fibre

Breads, cereals

Fibre (grams)

Bran cereal (1/2 cup)

10

Rye and whole grain bread (1 slice)

2.7

Oats, brown rice (1/2 cup), French Bread(1 slice)

1-1.9

Spaghetti(1/2 cup), white bread, white rice(1/2 cup)

<1

Fruits

Fibre (grams)

Apple, blackberries (1/2 cup), pear, strawberries (3/4cup), plums(2)

2-4

Tangerine, apricot, banana, grapefruit (1/2), peaches

1-2

Cherries(10),Pineapple(1/2 cup),Grapes(10)

<1

Legumes

Fibre (grams)

Kidney and white beans (1/2 cup)

4

Pinto beans (1/2 cup)

3

Lima beans (1/2 cup)

1.4

Nuts	Fibre (grams)

Almonds, peanuts

1

Walnuts (1tsp), pecans (2)

<1

Vegetables

Fibre (grams)

Peas (1/2 cup), potatoes (1)

3-5

Broccoli, zucchini (1/2 cup)

2-3

Lettuce (1/2 cup)

<1

Aside from fruits, vegetables and grains other excellent sources of supplementary fibre are flaxseed and psyllium seeds both can be found at health stores.

Macaroni, refined sugars and refined foods contain very little if no fibre whatsoever.

Increase Fibre Intake

Start the day with a high fibre food like cereals that contain barley, wheat or oats
Serve vegetable row or steamed
Add lentils or cooked beans to your soup, casserole, or salad
Eat high fibre, whole grain breads, brown rice, and whole wheat pasta
Add dried fruits, nuts or seeds to yogurt, salads, or muffins

It should be noted that a sudden switch from a low fibre diet to a high fibre diet can create some abdominal pain and increased flatulence. Increasing the amount of fibre in the diet should be done gradually. And remember, you must drink lots of fluid with high fibre diet.

High Fibre Food | Food Labels | Good Fats | Enzymes | High Protein Diets

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