Increase Your Fibre Intake

Increase Your Fibre Intake  

Health and Fitness TipsPosted on 01 November 2012Fibre is a very important part of a health and balance diet. Insufficient fiber intake can increase your risk for many health problems, including constipation, high cholesterol, weight gain, irritable bowel syndrome, and even cancer of the colon.We often hear about the benefits of eating fruits and vegetables. getting fiber is one of the key reasons. Fiber is the fibrous part of a plant food that your body cannot digest. Therefore, when it passes through the digestive system, it acts as a broom, sweeping out all unnecessary waste leftovers from digestible food.

 Regular bowel movement (once or twice a day) is very important in ensuring that solid wastes from our body is removed in a timely manner. Undue delay allows toxins in the waste to be absorbed through the colon wall back into your system. Imagine the refuse collection truck not showing up at your residence to empty your dustbin for two weeks. That is what constipation does to the body, and much more.Fiber can be found naturally in many foods, and in supplement form. Many experts advise 6–12 servings of fibre daily. Be sure to add it gradually; too much, too fast causes bloating, gas, and cramps. Avoid refined foods, processed foods, white flour, and white sugar, and add these to your diet:Fruits and vegetables.Choose fresh fruit and/or vegetables over juice. To get more fiber and nutrients, eat the skin of cleaned fruits and vegetables.High fiber cereals.Avoid sugary cereals. Whole grain cereals and bran flakes are usually jam-packed with fiber—about 5 grams in one ¾ cup servingWhole grain bread and pasta.Replace your white bread with whole wheat bread. Look for the words whole wheat at the top of the ingredients list, but remember to read those nutritional labels carefully. You may find out there is only only 1 gram of dietary fiber, meaning that the bread is made mostly from white flour, not whole wheat.Beans and legumesBeans and legumes are always a healthy choice, usually containing 6-7 grams of fiber per ½ cup serving (cooked). But dont overdo it. Find out what works for you. A large increase in fiber over a short period of time (or eating beans to bed) could result in bloating, diarrhea, gas, and all-around discomfort. It is better to add fiber to your diet gradually over a recommended period of about three weeks, to avoid abdominal problems.Drink more water to accommodate your increased fiber intake to reduce indigestion. Eat less processed foods and more whole foods.Try to meet your fiber requirements with foods rather than supplements.