The inclusion of soluble fibre in the diet slows the breakdown of complex carbohydrates, such as starch, into simple sugars, such as glucose, thereby slowing the absorption of sugar and possibly leading to reduced levels of sugar in the blood. During digestion, soluble fibre forms a gel-like mass that binds cholesterol to the stool, if eaten in sufficient quantities, soluble fibre can also help reduce the levels of cholesterol in your blood. Good sources of soluble whole grains such as oats, barley and rye, fruits, vegetables, and pulse.
The type of fibre occurs naturally in brown rice, wholemeal bread, whole-grain cereals, seeds, pulses, and in the skins of vegetables and fruits. It will not dissolve in water and is not digested or absorbed by the body. Including insoluble fibre in your daily diet will help keep the gastrointestinal tract clean and promote regular bowel movements. It lost this by drawing water into the stools, making them large and softer, and easier to pass. Sources of fibre. Good sources of fibre include wholemeal bread, whole grains, fruits, and vegetables, seeds, and pulses.https://wikiwon.com
THE BENEFITS OF FIBRE
Foods that are high in dietary fibre often take longer to eat, and they increase the feeling of fullness, after a meal because they slow down the passage of food through the intestine. This improves the body’s blood sugar response because fibre slows the rate at which glucose is realized blood-sugar levels so that less insulin is released into the bloodstream. In addition, because fibre-rich foods increase the feeling of fullness. They can help with weight control.
By promoting bowel regularity and keeping the gastrointestinally, tract clean, inclusion of insoluble fibre in the diet may also reduce the risk of developing conditions such as diverticular disease studies have also shown that a high0fibre diet help prevent diabetes and, as a result of the activity of gut flora, reduces the risk of developing colorectal cancer, is rare in countries where the traditional diet consists mainly of cereals fruits and vegetables.
HOW MUCH FIBRE DO I NEED?
According to the lastest government guidelines your total fibre intake should be 18g per day. Depending on your age and gender. Most adults in the UK, however, get less than 12g of fibre each day. In order to ensure an edequate intake of both solubes and insolube. Fibre you should include a wide variety of fruits vegetables, and whole grains in your daily diet.
FOOD SERVING SIZE FIBRE
Kidney beans cooked 100 g 6.2 g
Lentils, cooked 100 g 1.9 g
Peas, boiled 1 bowl (30 g) 3.9 g
Baked beans 80 g 4.1 g
Prunes, canned 100 g 3.5 g
Wholemeal bread 1 slice 2.0g
Porridge 1 bowl (200 g) 1.8 g