Importance of Fibre in diet

Fibre is a substance in foods such as fruit, vegetables and brown bread, which travels through the body as waste and helps the contents of the bowels to pass through the body easily Therefore eating more of dietary fibre, reduces the risk of bowel cancer.

Fibre is considered to be an integral part of having a balanced healthy diet, which offers assistance in keeping away some diseases from the body; such as cancer, weight loss and heart disease. Not only did it prevent diseases but also improve the digestive health..

Unfortunately, many do not have adequate intake of fibre to support healthy lifestyle. Averagely a daily intake of rich fibre in diet of an adult should be 30g a day at-least, while daily consumption of dietary fibre in children it varies with age range.

Ages from 2yrs to 5yrs should have about 15g daily

Ages from 5yrs to 11yrs should have about 20g daily

Ages from 11yrs to 16yrs should have about 25g daily

Ages from 16yrs to 18yrs should have about 30g daily.

Fibre has its root or source from foods that come from plants. Dairy products, meat and fish are typical example of food that does not contain any fibre in it.

Soluble and insoluble fibres are the two different types of fibre. Each of this type will assist the body in divers way, therefore for a normal healthy lifestyle, the diet should include these two. Eating of fruits and vegetables ensures adequate supply of fibre in both adults and children.

On the other hand, should there be digestive disorder such as irritable bowel syndrome, then a little adjustment of fibre intake should be observed and in direct proportion of the symptoms

Soluble Fibre

Soluble fibre can be easily digested of by your body and it can help in reducing the amount of fat “cholesterol” that is found in the body tissue ‘blood’.

Foods with rich content in soluble fibre includes; Potatoes, carrots, bananas, apples and barley.

Regular eating of this soluble fibre, keeps in-check any constipation that might arise provided it is taken in the right proportion.

Insoluble fibre

Insoluble fibre, is a fibre that cannot be digested, rather it provide assistance to the digestive system for easy passage of other foods during digestion thereby keeping the bowels healthy and preventing digestive problems. In case of diarrhea, then less intake of insoluble fibre in the diet should be observed.

Foods with good sources of insoluble fibre are; cereals, bran, wholemeal bread

ü  Cereal is a food that is made from grain and eaten with milk, especially in the morning

ü  Bran is added to other foods because it contains a lot of the fibre that are required for a healthy body.

ü  Cashew nut

ü  CAUTION: - If you desire to increase your fibre intake, its very important that it is done with precise proportion and gradually too. A sudden increase of it’s intake will cause you to produce more gas in your stomach leaving you feeling bloated and causing stomach cramps..

Except with right proportion of regular consumption of vegetables and fruits, seeds, and nuts which are the best sources of healthiest forms of fibre available, in our daily diet then we would be missing out on the vital nutrients the body system needs.

Needing foods that produces fibre with high content and in right proportion, then the following breakdown of fibre sources with right consumption rate, could be the roadmap to a healthy living and put more high fibre foods into your life.

1 cup            of       Oats, dry                           12grams of fibre

1 medium     of        Potato, baked w/skin          4.80grams of fibre

1 cup           of        Bran cereal                        19.94grams of fibre

1 cup           of        Soybeans, cooked              7.62grams of fibre

1 medium     of       Banana                             3.92grams of fibre

1 medium      of      Apple, w/skin                    5.00grams of fibre

1 cup            of      Cabbage, cooked                4.20 grams of fibre

1 cup            of      Garbanzo beans, cooked     5.80 grams of fibre

1 cup            of      Green beans, cooked          3.95 grams of fibre

1 medium     of       Oranges, navel                   3.40 grams of fibre

1 each          of       Papaya                              5.47 grams of fibre

1 medium     of       Pear                                  5.08 grams of fibre

¼ cup           of       Pumpkin seeds                  4.12 grams of fibre

¼ cup           of       Sesame seeds                    4.32 grams of fibre

1 cup            of       Spinach, cooked                 3.98 grams of fibre

1 cup            of       Sweet potato, cooked         3.68 grams of fibre

1 cup            of       Yam, cooked cubes             5.30 grams of fibre

1 cup            of       Kidney beans, cooked         13.33grams of fibre

1 cup            of       Lentils, cooked                   15.64 grams of fibre

1 cup            of       Rice, brown, uncooked        7.98 grams of fibre………