Do you know why you should stick to your 25-30 grams of fibre per day? Read further and don't miss this important food portion in your body.
- Dietary Fibre (or fiber) is actually a carbohydrate that cannot be digested by our body due to its chemical structure.
- They are part of the cell wall of plants and are important for the function of our intestines.
- Important sources of fibre are grain products, vegetables, fruits, potatoes, brown rice, dried fruits, nuts, field peas and legumes. Animal products do not contain Fibre.
- As most fibre is removed from wheat products during grinding, unprocessed products such as brown rice and whole wheat bread contain more fibre than white rice and white bread.
- They are also called Prebiotic; as they promote growth of one or more bacteria in the intestines.
- They also reduce the risk of developing various conditions, including heart disease, diabetes, and constipation.
- Children and adults need at least 20 to 30 grams of fibre per day.
- It takes longer to pass through your digestive system, making you feel full longer on fewer calories.
- There are two types of fibre: soluble fibre and insoluble fibre.
Soluble fibre
- To be found in vegetables, fruits and legumes.
- Positive influence on bowel movements (such as inulin fibre available in the roots of plants)
- Lowers cholesterol and glucose levels in blood.
Insoluble fibre
- To be found in whole grain products.
- Work as a sponge, soaking the water in the intestines for an easy and soft defecation.
Need more specifics? Click here to download a breakdown of portions and fibre content in high fibre food.
