Good Food, Good Health - Fiber

Most of us know the importance of eating enough fibre daily in our diet and that a good varied balanced diet is essential - good food for good health, to keep us feeling on top of the world. But alas, for a lot of people at this time of year it is easy to comfort eat, reaching for quick fixes that do not fulfill us for long and that often have high sugary and fat content. So if you need to snack why not try a healthy flapjack instead of crisps and chocolate, as oats are a great way to include
fibre in your diet.

Foods containing fibre release their sugars far more slowly than refined foods, therefore curbing the appetite much better with a fuller feeling for longer and in so helping control blood sugar levels. Because of fibres excellent 'filling' properties it is helpful for people trying to lose weight or calorie count.

There are no recommended daily amounts (RDA) of fibre, but we should all aim to eat 25 - 30grams every day. I adore porridge and always start the day with a bowl and is quite a family favourite, especially now you can buy a variety with maple flavoured sultanas, dates and pecans - it has been known that I have tucked into another bowl during the evening!

Fiber is essential to our digestive health and system by aiding digestion, it is important in helping escort 'waste' from the gut out of the body, also it can help reduce cholesterol levels which is good for improving cardiovascular health.

Research has shown that by eating a fibre rich diet can reduce the risk of bowel cancer by up to 40 per cent, which is a sizeable reduction. My father died from bowel cancer, and in fact had the disease twice, luckily with a 17-year remission in between.

Because of this I ensure my family eats a fibre rich diet. I am assured that bowel cancer is not hereditary but that it can occur in family clusters sometimes, and so am lucky enough to be on a programme where I have a colonoscopy every 5 years due to this, so maintaining a healthy digestive tract is important for all of us.

Fiber comes in two types - soluble and insoluble. The insoluble form contains lignin, cellulose and hemicellulose and is the type most people associate with. Found mainly in pulses and grains and is easily attainable through wholegrain bread and cereals that assist the movement of stools through the digestive tract.

Soluble fibre contains pectin and gums that helps to increase the level and growth of good bacteria in the gut, helps to lower cholesterol and regulate blood sugar levels. Found in many fruits such as oranges, strawberries, cherries, raspberries, apples, pears, blackberries etc. Eating a healthy fibre rich diet is good for anyone wanting to lose weight, as they are generally lower in fat and good sources of other nutrients, and fill us for longer. Whole grain foods are also packed in iron and vitamin B.

By making sure you are eating at least 5 portions of fruit and vegetables is a great way to increase your intake. Other easy changes to your diet can be made to include more fibre by eating brown rice, wholemeal pasta, baked potato and apples with skin.

Baked beans are an excellent choice as only 150 grams contains 10g.
Nuts are often overlooked for fibre, but a handful gives a generous amount - 6 walnuts about 2g, 10 hazelnuts - 2g, peanuts, almonds and Brazil are also a good source.
A tablespoon of raisins has 2g, so added to cereal will help boost your intake, a 200ml glass of orange juice contains 0.6g whereas a large orange has 2g.
Vegetables also contain a good source of fibre including broccoli, beans, spinach, kale, Brussel sprouts and Swiss chard.

Many people find that by suddenly increasing the intake can cause excessive wind and bloating to occur, so by gradually adding it to your diet can help stop this. Anyone who suffers from constipation should eat a fibre rich diet as this can alleviate it, but what is equally important is drinking plenty of fluid as this enables the fibre to work.

Remember eating good food gives you good health

Sandra & Ted
This article was composed by Sandra & Ted Wosko. We have always been interested in health issues especially having children, and as with most people, we all suffer with some type of ailment. We are always researching on more and more topics in the endless task of gaining more knowledge to increase our expertise, benefiting ourselves and other people alike.