Your fibre intake is a critical factor in weight loss and
general well-being. Health professionals advise that adults
should eat at least 25-35 grams of fibre each day. The current
average in western countries such as Australia and the US is
well below the recommended levels. For many people, increasing
your fibre intake would very likely lead to improved health
outcomes including reducing your risk of colon cancer.
Check the following chart to see how much fibre you're getting.
Food Source - Dietary Fibre Content (grams)
Mixed grain/brown bread (1 slice) - 1.5g
White bread (1 slice) - 0.8g
Rolled oats (1 cup cooked) - 3.3g
Bran cereal (1/2 cup) - 7.5g
Rice (1/2 cup cooked) - 0.8g
Rice, brown (1/2 cup cooked) - 1.8g
Spaghetti, brown (1/2 cup cooked) - 4.2g
Banana - 3.4g
Apple, pear or orange - 2.0g
Prunes, dates or dried apricots (50g) - 6.5g
Sultanas or raisins (50g) - 3.5g
Peas, green (100g) - 5.3g
Corn kernels (100g) - 4.7g
Potato, peeled, cooked (100g) - 1.0g
Broccoli (100g) - 4.1g
Carrot (100g) - 2.8g
Baked beans (1 small can) - 9.5g
Here are some common questions about fibre in our diet.
What is fibre? Fibre is the indigestible carbohydrate residue
found in foods. There are two types: soluble or insoluble.
Soluble is soft and mushy - for instance beans and porridge;
insoluble is hard and course, such as wheat bran.
What good does fibre do? Fibre works by speeding up the time it
takes food to pass through the large intestine, reducing the
absorption of toxic and carcinogenic compounds. It also modifies
the metabolism of foods, binds waste products for elimination
and counters the effects of toxic bacteria in the colon. Dietary
fibre is helpful for those who want to lose weight, since fibre
absorbs water so you feel full and satisfied throughout the day.
Adding fibre to your diet can help improve your eating habits,
which can lead to weight loss and more energy!
What is the recommended daily amount? 25-35 grams. At present,
the amount of fibre consumed in a typical diet in developed
countries is well below the recommended levels.
Which foods are high in fibre? Natural foods are usually high in
fibre i.e. whole grains, nuts, seeds, fruit and vegetables.
What happens to fibre in the body? It passes through the stomach
into the digestive tract, and on to the large bowel intact where
it absorbs water and other waste materials, then it is passed as
stools.
How can fibre assist Type II diabetics? A study published in the
May 11, 2000 issue of The New England Journal of medicine
reports that diabetic patients who included 50 grams of fibre in
their daily diet lowered their glucose levels by 10%. Fifty
grams is a lot of fibre: about twice as much as the American
Diabetes Association recommends, and nearly 3 times as much
fibre as most Americans consume in a day.
How can I increase my fibre intake...in my area there is not a
good supply of fresh fruit and vegetables? Nutritional
supplements are the perfect answer to dietary problems where the
availability of fresh fruit and vegetables is compromised.
About the author:
Kim Beardsmore M.B.A. (H.R.M.), B.Sc. (Biochemistry) is a
Herbalife distributor, weight loss coach &creator of the online
weight loss & health magazine Weight Loss Health
http://weight-loss-health.com.au Your online Herbalife store at
http://weightlosshealth.herbalcoach.com Learn about the work at
home Herbalife business opportunity at
http://free2liv.com
