FIBRE
Fibre is the indigestible parts of plant foods, such as vegetables, fruits, grains, beans and
legumes. It is type of a carbohydrate that helps keep our digestive systems healthy.
Types of fibre----------
- Soluble fibre
- Insoluble fibre
Soluble fibre------
This type of fiber dissolves in water to form a gel-like material.helps to slow the emptying process in our stomachs, which helps you feel fuller. It also helps to lower cholesterol and stabilise your blood glucose levels.Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.
Insoluble fibre ----------
This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. It absorbs water to help to soften the contents of our bowels and support regular bowel movements. It also helps to keep us full and keep the bowel environment.
Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber.
Importance of fibre -----
- Reduce plasma cholesterol level
- It also decrease absorption of dietary cholesterol from the intestine.
- Helps to control blood sugar level
- Helps to maintain bowl movements
- Helps to maintain healthy weight.
- Longer life
- Lower risk of kidney stones
- Decrease risk of stroke
- Lowered risk of heart attack
Source of fibre ---------
- Coconut
- Spinach
- Wheat bread
- Popcorn
- Brown rice
- Dark chocolate
- Soyabeans
- Lentils
- Broccoli
- Carrots
- Beets
- Almonds
- Peanuts
- Walnuts
- Potatoes
- Apples
- Mango
- Blackberries
- Strawberries
- Pears
- Dried fruits
- Bananas
Fibre is a key part of a healthy diet, helping to keep your digestive system ticking along smoothly.
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