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Health benefits of a high fibre diet


Last updated on: August 11, 2011 12:29 IST
Here's what you must know about dietary fibre and
how it helps you maintain good health.
What is dietary fibre?
Dietary fibre found in plant cells is a type of
carbohydrate is resistant to the body's digestive
enzymes. Dietary fibre has no nutrients or calories
but it is very important for many biological functions.
Courtesy: Gud2Eat.com
Health benefits of a high fibre diet
Last updated on: August 11, 2011 12:29 IST
Dietary fibre is found in the edible parts of plants
Dietary fibre cannot be broken down by human
digestive enzymes. Fibre is non-digestible
carbohydrates and is available in two forms soluble
and insoluble fibre.
Health benefits of a high fibre diet
Last updated on: August 11, 2011 12:29 IST
How much fibre do you need daily?
According to the American Academy of Pediatrics, "a person's daily intake of fibre should equal his or her age plus 5
grams (thus, for a 7-year-old, 7 + 5 = 12 grams a day) up to a maximum of 35 grams a day.
Health benefits of a high fibre diet
Last updated on: August 11, 2011 12:29 IST
Why do we need fibre in our DAILY diet?
Fibre helps regularise bowel movements; fibre
reduces glucose absorption and reduces risk of
diabetes; fibre helps remove harmful toxins; fibre
reduces bad cholesterol and reduces risk of heart
disease.
Health benefits of a high fibre diet
Last updated on: August 11, 2011 12:29 IST
What types of fibre are available in food?
There are two types of dietary fibre, soluble and insoluble. Insoluble fibre (lignin, cellulose, and hemicellulose) is not
soluble in water; soluble fibre (pectin, gum, and mucilage) is soluble in water.
Health benefits of a high fibre diet
Last updated on: August 11, 2011 12:29 IST
Insoluble fibre's (water insoluble) health benefits
Insoluble fibre increases faecal bulk and moves
waste through the colon faster; relieves us of
constipation; lowers blood sugar levels; found in
whole grains, nuts (skin) and vegetables (skin).
Health benefits of a high fibre diet
Last updated on: August 11, 2011 12:29 IST
Soluble fibre (water soluble) health benefits
Soluble fibre softens stool and makes elimination easier; It binds with cholesterol helping excretion thus reducing the risk
of heart disease; found in fruits, vegetables, grains, beans.
Health benefits of a high fibre diet
Last updated on: August 11, 2011 12:29 IST
What are the food sources of fibre?
Fibre is found fruits, vegetables, whole grains, and
beans. Oat bran, barley, kidney beans, and black-
eyed peas contain more soluble fibre than foods
such as wheat bran, brown rice, lettuce, and
spinach.
Health benefits of a high fibre diet
Last updated on: August 11, 2011 12:29 IST
Foods rich in fibre lowers cholesterol
Soluble fibre in foods binds with bile acids and excretes them -- leading the liver to produce more bile acids (bile acids are
made out of cholesterol) which are vital for digestion -- thus lowering cholesterol levels.
Health benefits of a high fibre diet
Last updated on: August 11, 2011 12:29 IST
Fibre and constipation
People who eat a high-fibre diet are less likely to
become constipated. The water-holding capacity of
fibre helps soften stools and prevents constipation,
provided that you drink enough fluids.
Health benefits of a high fibre diet
Last updated on: August 11, 2011 12:29 IST
Fibre and colon cancer
Fibre, particularly insoluble fibre, may decrease the risk of colon cancer by increasing the speed of elimination. This
reduces the amount of time harmful carcinogens are in contact with the intestinal cells.
Health benefits of a high fibre diet
Last updated on: August 11, 2011 12:29 IST
Fibre and satiety
Bran muffins, beans, whole grains, fruits and
vegetables are fibre rich and increase satiety (the
feeling of fullness) by adding bulk to foods without
additional calories + reducing the risk of obesity.
Health benefits of a high fibre diet
Last updated on: August 11, 2011 12:29 IST
Fibre and diverticulosis
A high-fibre diet may reduce the risk of diverticulosis by decreasing the pressure within the colon and the formation of
diverticulosis. Diverticulosis comes from the inflammation of the intestinal pouches.
Health benefits of a high fibre diet
Last updated on: August 11, 2011 12:29 IST
Fibre and haemorrhoids
A high-fibre diet may reduce the risk of
haemorrhoids by decreasing the straining
associated with stool elimination. Haemorrhoids are
swollen and inflamed veins around the anus or in
the lower rectum.
Health benefits of a high fibre diet
Last updated on: August 11, 2011 12:29 IST
Fibre in lentils
1 cup cooked lentils = about 16 grams of fibre. Not only do lentils help lower cholesterol, their high fibre content prevents
blood sugar levels from rising rapidly after a meal especially good for diabetics.
Health benefits of a high fibre diet
Last updated on: August 11, 2011 12:29 IST
Fibre in lima beans
1 cup cooked lima beans = about 13 grams of fibre.
Lima beans are rich in heart healthy nutrients like
folate and magnesium + plus it's a high fibre food --
thus helps lower risk of heart disease.
Health benefits of a high fibre diet
Last updated on: August 11, 2011 12:29 IST
Fibre in chick peas
1 cup cooked chick peas = about 13 grams of fibre. Magnesium in chickpeas helps veins and arteries to relax which in turn
improves blood flow, oxygen and nutrients through the body.
Health benefits of a high fibre diet
Last updated on: August 11, 2011 12:29 IST
Fibre in kidney beans
1 cup cooked kidney Beans = about 12 grams of
fibre. Fibre in kidney beans helps lower cholesterol
levels, they also deliver slow burning complex
carbohydrates + iron stores that increase your
energy.
Health benefits of a high fibre diet
Last updated on: August 11, 2011 12:29 IST
Fibre in green peas
1 cup cooked Green Peas = about 9 grams of fibre. Add some fresh peas to green salads as it will help lower cholesterol
levels and vitamin C in green peas will provide powerful antioxidant protection.
Health benefits of a high fibre diet
Last updated on: August 11, 2011 12:29 IST
Fibre in papaya
1 ripe papaya = about 6 grams of fibre. Papaya is a
heart healthy fruit as it is rich in fibre and has 3
powerful antioxidants like vitamin A, vitamin C and
vitamin E.
Health benefits of a high fibre diet
Last updated on: August 11, 2011 12:29 IST
Fibre in spinach
1 cup cooked spinach = about 4.5 grams of fibre. Spinach helps lower risk of many health problems related to oxidative
stress as it contains antioxidants vitamin C, vitamin E, beta-carotene, manganese and zinc.
Health benefits of a high fibre diet
Last updated on: August 11, 2011 12:29 IST
Fibre in green beans
1 cup cooked green beans = about 4 grams of fibre.
Apart from fibre, green beans are rich in health
protective carotenoids (like lutein, beta-carotene...)
and flavonoids (like quercetin, kaemferol,
catechins...)
Health benefits of a high fibre diet
Last updated on: August 11, 2011 12:29 IST
Fibre in oats
1 cup cooked oats = about 4 grams of fibre. 50% of the fibre in oats is soluble thus helps lower blood cholesterol levels.
Beans, legumes and barley are also rich in soluble fibre.
Health benefits of a high fibre diet
Last updated on: August 11, 2011 12:29 IST
Fibre in carrots
1 cup raw carrots = about 3.5 grams of fibre. Apart
from being rich in fibre carrots' antioxidants help
protect against cardiovascular disease and cancer
and also promote good vision, especially night
vision.
Health benefits of a high fibre diet
Last updated on: August 11, 2011 12:29 IST
Fibre in cabbage
1 cup raw cabbage = about 3.5 grams of fibre. Apart from being rich in fibre, cabbage contains many antioxidants that
contribute to its cancer prevention benefits.
Health benefits of a high fibre diet
Last updated on: August 11, 2011 12:29 IST
Fibre in beet
1 cup cooked beets = about 3 grams of fibre. Apart
from fibre, beets are a unique source of
phytonutrients called betalains that have been
shown to provide antioxidant, anti-inflammatory, and
detoxification support.
Health benefits of a high fibre diet
Last updated on: August 11, 2011 12:29 IST
Fibre in cauliflower
1 cup cooked cauliflower = about 3 grams of fibre. Apart from fibre, cauliflower contains stellar heart healthy nutrients like
vitamin K and omega-3 fatty acids.
Health benefits of a high fibre diet
Last updated on: August 11, 2011 12:29 IST
Fibre in orange
1 orange = about 3 grams of fibre. Did you know
that orange is rich in fibre + has 170+ phytonutrients
and 60+ flavonoids, which are powerful antioxidants
with anti-inflammatory properties.
Health benefits of a high fibre diet
Last updated on: August 11, 2011 12:29 IST
Fibre in potato
1 cooked potato = about 3 grams of fibre. Apart from being a good source of fibre, potatoes are a good source of vitamin
B6, which plays many roles in our nervous system, many of which involve brain cell activity.
Health benefits of a high fibre diet
Last updated on: August 11, 2011 12:29 IST
Fibre in chili pepper
2 teaspoons of chili pepper (dried ground) = 2.5
grams of fibre. Red chilli peppers help reduce blood
cholesterol, triglyceride levels, and platelet
aggregation.

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