Fibre is a type of carbohydrate that is not digested by the body but plays an important role in maintaining a healthy digestive system.
The discovery of fiber and its benefits can be traced back to the early 20th century, when a British doctor named Denis Burkitt observed that the rural populations in Africa had a low incidence of certain digestive disorders, such as constipation, diverticulitis and colon cancer. He attributed this to their high intake of fiber-rich foods, such as fruits, vegetables, and whole grains.
Foods that are high in fiber include fruits, vegetables, whole grains, nuts, and seeds. Good sources of fiber include whole wheat bread, oatmeal, brown rice, quinoa, beans, lentils, and chia seeds. Fruits and vegetables such as apples, berries, broccoli, carrots, and sweet potatoes are also high in fiber.
Fibre works by moving through the digestive system and absorbing water, which helps to keep the stool soft and bulky. This helps to prevent constipation and promotes regular bowel movements. Fibre also promotes the growth of beneficial bacteria in the gut, which can improve overall gut health.
The benefits of fiber are numerous and include:
• Helps to promote regular bowel movements and prevent constipation
• Can lower cholesterol levels
• Can lower the risk of heart disease
• Can lower the risk of certain types of cancer, such as colon cancer
• Can help to control blood sugar levels and reduce the risk of type 2 diabetes
• Can aid in weight management by making you feel full and satisfied after a meal
It is recommended that adults consume at least 25-30 grams of fiber per day, and it’s important to get a good balance of soluble and insoluble fiber in your diet.
To ensure that you are getting enough fiber in your diet, make sure to include a variety of fruits, vegetables, whole grains, nuts and seeds in your meals and snacks. It’s also important to remember to increase your fiber intake gradually and drink plenty of water to avoid any discomfort such as bloating or gas.