What is Fiber?
Dietary fibre consist of portions of plant-based foods that are not digested by the body. It passes through the digestive system without being absorbed into the body.
Soluble Fibre VS Insoluble Fibre
- Soluble Fibre
Able to dissolve in water to form a gelatinous consistency. Examples : Citrus fruits, barley, nuts & seeds, vegetables.
- Insoluble Fibre
Able to add size and density of stools, encourages easier channelling of food through the digestive system which helps to fight constipation. Examples : Whole wheat, whole grain foods and vegetables.
Benefits of a high fibre diet
1.Helps prevent constipation, encourage regular bowel movement
Makes passing of stools easier by increasing its weight and size. It also helps to solidify water stools.
2. Lower cholesterol levels
Able to lower the absorption of cholesterol (especially bad “LDL” cholesterol) into the body.
3. Control blood sugar levels
Some fibre may help to lower the absorption of sugars from food travelling in the digestive tract into the blood stream. High fibre (low or no sugar) foods can be beneficial for diabetics.
4. Helps control the appetite
Fibre tend to help people feel satiated faster and over longer periods of time. High fibre (low sugar) food sources are also usually lower in calories.
5. Gut Health
Fibre acts as food for the good bacteria in the digestive tract, as such, a high fibre diet ensures the maintenance of a healthy digestive system.
How much fibre pre day?
Recommended intake :
Males (38 Grams), Female (25 grams).
For example, 1 large apple has about 5 grams of fibre.
By : Alvin Ho
B (Eng), MBA, Certified Allied Healthcare/Fitness Professional (EIMS), Master Fitness Trainer / Fitness Nutrition, Resistance & Endurance Training Specialist (NFPT)
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