Eating plenty of food sources of fibre is important for heart health, digestive well-being and even weight management. Why is a high fibre diet so important for overall well-being? What exactly is a high fibre diet?
Benefits of eating a lot of fibre
What are the benefits of including a high amount of plant fibres in the diet? High fibre foods, sometimes simply referred to as "roughage", encourage the regular removal of waste from the body. They help to efficiently remove excess fats and cholesterol. This is important for heart health. Fibre is essential for preventing constipation, which can otherwise lead to health issues from hemorrhoids to poor colon health. Promoting a feeling of fullness, including many sources of fibre in the diet may also help promote weight-loss. It also helps to regulate blood sugar levels. A high fibre diet lowers the risk of heart disease and diabetes. Soluble and insoluble fibres There are two different types of fibre, both of which are an important part of a healthy diet. Soluble fibre dissolves in water, forming a gel-like substance. It is very important for lowering cholesterol levels. Insoluble fibre increases the bulk of the stool. It is important for promoting regularity and colon health and increasing fullness. Roughage is usually thought of as an insoluble rather then a soluble fibre.
What is a high fibre diet?
How much dietary fibre do you have to eat to enjoy the health benefits?
According to the Institute of Medicine, you should aim for 14 grams of fiber for every 1,000 calories consumed. 28 to 30 grams is an excellent goal for most adults.
How to include fibre in your diet?
Many people do not get enough fiber in their diet. How can you include plenty of both insoluble and soluble fiber in your diet? What are the best food sources of fiber? Eating enough roughage is simple:
- Eat whole grains instead of white flour products and refined starches.
- Always choose brown rice and whole wheat bread over white.
- Eat oatmeal, an excellent source of both types of dietary fibre, for breakfast several times a week.
- Eat at least five servings of fresh fruit and vegetables every day. To do this, eat a daily green salad with diced, fresh carrots, radishes and celery. Snack on pears, apples, bananas and berries.
- Other excellent sources include nuts, seeds and legumes. Try to regularly snack on trail mix and eat beans for dinner once or twice a week. Eating a high fiber diet is so important for well-being. It is also easy to do as long as you are making an effort to include plenty of source of fiber on a regular basis.