We’re on to day 7 and I want to know one thing; ARE YOU GETTING ENOUGH?
Enough fibre that is! Today is all about why fibre is important and making sure that you get your daily quota!
Dietary fibre has a number of benefits when consumed in sufficient quantities including the prevention or relief of constipation, helping maintain a healthy weight, and lowering risk of heart disease, diabetes and some types of cancer.
You’ve probably heard of dietary fibre being referred to as roughage. It includes the parts of plant foods which the body can’t digest or absorb – fibre isn’t digested by the body, instead it passes pretty much intact through the digestive system and out of the body.
There are two types of fibre:
Soluble – dissolves in water to form a gel-like material. Soluble fibre can assist in lowering blood cholesterol and glucose levels and is found in oats, peas, beans, carrots, citrus fruits, apples, barley and psyllium.
Insoluble – promotes the movement of material through the digestive system and increase stool bulk. Insoluble fibre can be beneficial to those who struggle with irregular stools or constipation. Good sources of insoluble fibre are whole-wheat flour, wheat bran, nuts, beans and vegetables.such as cauliflower, green beans and potatoes.
To ensure you receive the greatest health benefits, you should aim to eat a wide variety of high-fibre foods.
How much fibre do you need?
How much fibre we need varies depending on age and gender:
Men age 50 years or younger require 38 grams of fibre per day whereas those aged 51 or older are advised to consume 30 grams per day.
For women, it’s 25 grams for those aged 50 years or under, and for those aged 51 and over the recommended amount of fibre is 21 grams per day.
How can you get the required amount of fibre each day?
- Start your day right – grab a bowl of high-fibre cereal (5 grams + per serving). Look for those with “whole grain”, “bran”, or “fibre” in the name. Alternatively you can add two or three table spoons of unprocessed wheat bran to your favourite cereal.
- Chose whole grains – Look for breads that list whole wheat, whole-wheat flour or another grain as the first ingredient and have at least 2g of dietary fibre per serving. Try things like brown rice, wild rice, whole-wheat pasta and bulgar wheat.
- Get in the beans – legumes – beans, peas and lentils, are great sources of fibre. Add mixed beans to salads, kidney beans to mince meals etc.
- Snack on fruit and veg – aim for five or more serving of fruit and vegetables per day, eating the skin too where possible. Not only will you bump up your fibre intake but you’ll get a load of vitamins and minerals in too.
Note: Though high-fibre foods are great for your health, adding too much too quickly can produce some negative effects including intestinal gas, bloating and cramping. To avoid this, increase fibre gradually over a few weeks.
And to round it all off and take us back to day one – make sure you are drinking plenty water. Fibre works best when it absorbs water, making your poo soft and bulky. Oh, and you can track your fibre on MyFitnessPal too without having to add it all up yourself!
So there you go, a whole post on how to poo better. You’re welcome!