Fibre
Fibre is complex carbohydrate found in cereals, legumes, and pulses, fruits and vegetables. Fibre can not be digested, but is important in maintaining a healthy digestive system and preventing problems such as:
· Constipation
· Hemorrhoids (varicose vein in the anus)
· Diverticulitis (small henias of the digestive tract caused by long term constipation)
· Irritable bowel syndrome (pain and bloating in the abdomen)
· Obesity
· Coronary heart disease
· Diabetes
· Colon cancer
Most Australians do not eat enough fibre. While fibre supplements are available, it is best to obtain fibre from food sources that also provide other valuable nutrients.
There are three types of fibres: soluble fibre, insoluble fibre, and resistant starch.
Soluble Fibre
Soluble fibre, such as pectin and gums, slows down stomach emptying, making you feel full longer. It helps to control weight, blood sugar levels and lower cholesterol levels. Good sources of soluble fibre are fruits, vegetables, oat bran, barley, seed husks, dried beans, lentils, peas, soymilk and soy products.
Insoluble Fibre
Insoluble fibre, such as cellulose, hemicelluloses and lignin, absorbs water, so helping to move the contents of the digestive system. It therefore prevents constipation and makes you ‘regular’. Good sources are wheat bran, corn bran, rice bran, the skins of fruit and vegetables, nuts, seeds, dried beans and wholegrain foods.
Resistant Starch
Resistant starch is a type of starch that is difficult to break down in digestion but is useful in maintaining a healthy digestive system. Food containing resistant starches are firm bananas, chick peas, many unprocessed cereals and grains, potatoes and lentils. Fibre is added to bread and breakfast cereals such as Hi-Maize.
You need around 25 grams of fibre a day. Three dried figs provide 10 grams of fibre, an apple 4 grams, half a cup of peas 9 grams, a cup of dried beans 19 grams. Make sure you drink plenty of water when you include fibre in your diet- otherwise you will get stomach pains.
Click images below to enlarge
· Constipation
· Hemorrhoids (varicose vein in the anus)
· Diverticulitis (small henias of the digestive tract caused by long term constipation)
· Irritable bowel syndrome (pain and bloating in the abdomen)
· Obesity
· Coronary heart disease
· Diabetes
· Colon cancer
Most Australians do not eat enough fibre. While fibre supplements are available, it is best to obtain fibre from food sources that also provide other valuable nutrients.
There are three types of fibres: soluble fibre, insoluble fibre, and resistant starch.
Soluble Fibre
Soluble fibre, such as pectin and gums, slows down stomach emptying, making you feel full longer. It helps to control weight, blood sugar levels and lower cholesterol levels. Good sources of soluble fibre are fruits, vegetables, oat bran, barley, seed husks, dried beans, lentils, peas, soymilk and soy products.
Insoluble Fibre
Insoluble fibre, such as cellulose, hemicelluloses and lignin, absorbs water, so helping to move the contents of the digestive system. It therefore prevents constipation and makes you ‘regular’. Good sources are wheat bran, corn bran, rice bran, the skins of fruit and vegetables, nuts, seeds, dried beans and wholegrain foods.
Resistant Starch
Resistant starch is a type of starch that is difficult to break down in digestion but is useful in maintaining a healthy digestive system. Food containing resistant starches are firm bananas, chick peas, many unprocessed cereals and grains, potatoes and lentils. Fibre is added to bread and breakfast cereals such as Hi-Maize.
You need around 25 grams of fibre a day. Three dried figs provide 10 grams of fibre, an apple 4 grams, half a cup of peas 9 grams, a cup of dried beans 19 grams. Make sure you drink plenty of water when you include fibre in your diet- otherwise you will get stomach pains.
Click images below to enlarge
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