Why is Fibre Important for Your Overall Digestive Wellbeing?
An important part of holistic wellbeing is maintaining good digestive health. Modern day diets and erratic eating patterns however do more bad than good. In fact, often it takes us a lot of time to understand that there’s something wrong with our digestive system. Usually it takes either an acute stomach or multiple rounds to the bathroom.
In modern urban lifestyles, everyday digestive issues quite common but they are subtle in their symptoms. It is important to pay attention to what your body is saying and tune your diet and routine accordingly. Essens Wellness is dedicated to bring you the best products and guidance to encourage you to take a step closer to continuous digestive wellbeing.
How fibre aids Digestion?
You know your day is going to be fantastic if you have evacuated your waste with no effort. But not every day is a good one. We all go through the days when bowel movement feels like the most disturbing thing in life. In fact, a study claims that women are three times more likely to experience the tragic moment than men. And when you go through a gridlocked gut, it is not just the uneasy feeling but also bloating and abdominal pain that bothers you. If you want to avoid these days, the first and foremost thing to do is feed the right type of food to your body.
Food with high dietary fibre is the most important part of a healthy diet, particularly for digestive health. However, a lot of people are not aware of why it is so essential for digestive health. In simple words, fibre helps prevent constipation and diarrhea and helps to soften and plump the stool to make it easier to pass.
Benefits of including Fibre in your Daily Diet
● Helps to regularize frequency of bowel movements: Dietary fibre, which is found in vegetables, fruits, beans, and whole grains, helps to normalize bowel movements. Individuals who consume low fibre diets have higher rates of constipation than who consume high fibre diets. However, an excess of fibre might give you bloating, diarrhea or loose stools.
● Acts as a prebiotic: Prebiotic is a substance on which gut bacteria feed in order to help them grow and fibre is a well-known prebiotic.
● Lowers cholesterol levels: Fibre also helps in normalizing cholesterol level. Foods like beans, flaxseed, oats and oat bran help in maintaining blood cholesterol levels by lowering bad cholesterol. High-fibre foods also have other benefits including reducing blood pressure and inflammation.
● Control blood sugar:People with diabetes are recommended to consume fibre as it helps to slow the absorption of sugar and help improve blood sugar levels. When a person is suffering from diabetes, it is recommended to consume high-fibre foods as they will feel more filling and are likely to eat less.
Different Types of Fibre
Now the question is the type of fibre you must consume. Though there are several types of fibre, soluble and insoluble fibre are the most common one.
● Soluble Fibre: If you are suffering from high cholesterol, high blood sugar or type 2 diabetes, soluble fibre might help you. Foods that are easy to dissolve in water and forms into a get falls under soluble fibre category. Soluble fibre is mainly found in foods like citrus fruits, barley, oats, and legumes. Contacting doctor is advised before switching the diet.
● Insoluble Fibre: Insoluble fibre does not mix in water. It is mainly found in whole grains, fruits, and vegetables. People with weight issues and constipation are advised to increase intake of insoluble fibre. This type of fibre also improves heart health and blood sugar. However, going to a medical representative before increasing intake of the fibre is advisable.
● Resistant Starch: Resistant Starch is also one of the fibres. It is present in foods like whole legumes, slightly green bananas and pasta (when cooked and cooled). Resistant Starch has same chemical bonds as regular starch. It can be broken down by digestive enzymes. Resistant starch has same health benefits that are of soluble fibre.
Ideal Fibre Intake – How much fibre does a person need in a day?
Excess of anything is bad. Instead, try to balance out fibre in your diet. 38 grams of fibre a day is suggested for men 50-year-old and below, while women in same age bracket are recommended to take 25 grams of fibre. Adults above the age of 50 are recommended 30 grams (for men) and 21 grams (for women) of fibre in a day. Ideal intake may vary according to your body style, so doctor’s advice is recommended before you sit down to draft a diet plan for yourself.
Add Fibre to your Daily Diet
As fibre is important for digestive health, it is also essential to include it in your meals perfectly. While there are expert nutritionists out there to do all the math for you, you can start with some simple ways to add fibre in your everyday meals. One way of doing it is to start your day with high-fibre breakfast cereal which is quite easy to select. Whatever brand you choose, just check in the ingredients section for whole grains, bran or fibre. In case you can’t find one, just add a few tablespoons of unprocessed wheat bran to your favourite cereal and you’re good to go.
Switching to whole grains is another way to add fibre to your diet. Whole wheat bread, whole-wheat flour, brown rice, whole-wheat pasta, and barley are some of the examples. Consume more beans, peas, and lentils as they are excellent sources of fibre.
Another easy way is to make EssensSoluble Fibre a part of wellness routine and keep digestion problems at bay. It is a no-fuss way to good health, easy and quick to consume. It is a perfectly soluble, clear and tasteless solution that can be effortlessly added to a variety of drinks and eatables like water, juice, milk, fruits, freshly made breads, veggies, salads and more.
Whichever way, it is time to start with baby steps towards maintaining good digestive health, adopt a healthy routine with a little bit of diet change, and feel the difference.
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