Why eating high fibre foods is a rich source for an optimum life!
Everybody knows that good nutrition and exercise is vital for a healthy life. One big part of healthy nutrition is fibre, which is commonly found in foods such as carrots, potatoes, barley, rye, wholemeal bread and other foods. Ready to learn more about fibre and how it could be beneficial to your health? Read on!
Why do we need fibre in our diet?
Having a lot of fibre in your diet can be beneficial for your digestion, but there is some strong evidence that fibre-rich diets could have other benefits. Researchers believe that fibre-rich diets could reduce the risk of heart disease, strokes, Type 2 diabetes and bowel cancers, so having enough fibre in your diet is certainly not a bad idea.
Fibre-rich diets have also been associated with weight loss, because more fibre makes you feel a lot fuller. Therefore, if you are prone to overeating or having too many snacks over the course of the day, you may benefit from incorporating more fibre in your diet.
What are the different types of fibres?
In general, fibres can be divided into soluble fibres and insoluble fibres. Soluble fibres dissolve in water while they are in your digestive system, while insoluble fibre does not dissolve. Each of these two types of fibres has a specific function, so you will need both to live a happy and healthy life.
Soluble fibres play an important role in our body because eating a good amount of soluble fibre can reduce blood cholesterol, reverse constipation and make your digestive system more effective. However, insoluble fibres are just as important because they also help your food move through your digestive system more easily.
Adding more fibre into your diet can make your digestive system more effective and can also help you lose weight. Consuming lots of fibre makes you feel fuller for longer, meaning it is less likely you will snack or binge between mealtimes.
How can I incorporate more fibre in my diet?
Many people struggle adding more fibre into their diet. The main reason why people struggle is due to a lack of time, which makes them resort to unhealthy foods or ready meals that are not as nutritious as fresh foods. However, there are some ways for you to incorporate more fibre into your diet, and it does not have to take you a lot of time!
• Have some cereal: The easiest way to add more fibre to your diet is eating cereal since many unsweetened, wholegrain cereals contain at least four grams of nutritious fibre per serving. A study at the University of California also showed that cereal-eaters tend to consume less fat, so a simple lifestyle change as adding more cereal to your diet could change your life.
• Keep some apples at hand: Instead of having unhealthy snacks in the house, why not buy some apples and benefit from the high amount of fibre this fruit contains? Apples are mainly rich in pectin, a soluble fibre that makes you feel full and promotes your digestion. Studies have also indicated that pectin can make you feel full for up to four hours, so eating some apples as a snack could help you to become more successful at weight loss.
Of course, there are other fruits that contain high levels of fibres. So, if you do not like apples, you can still find other fruits that may contribute to better digestive health and your health in general.
• Use the smoothie system: One of the ways to get access to fibres quickly is having smoothies. Not only can these smoothies be nutritious, they are also easy and quick to make. Therefore, it could be wise idea to invest in a good juicer or blender or head to major retailer Spotlight to see the range.
There are numerous smoothie recipes you could take advantage of to get more fibre into your system, but if you are looking for a real fibre-bomb, the following smoothie should be on your shortlist – the Honeydew Protein Smoothie.
The Honeydew Protein Smoothie does not contain any dairy and has a total of 350 calories. It is a rich source of fibre, but also of protein and healthy fats that can keep you going throughout the day. It also counts as a meal replacement, which is good news for those amongst us trying to lose weight.
To make the Honeydew Protein Smoothie, you will need the following ingredients: 180 grams of honeydew melon, 60 grams of spinach, 1 teaspoon of flax meal, 8 almonds, 1 serving of vanilla protein powder, 180 millilitres of unsweetened vanilla almond milk and 5 ice cubes. Simply add all these ingredients to your new blender, mix and enjoy!
• Incorporate some slow cooking recipes: So how can slow cooking recipes add more fibre to your diet, especially if you do not have that much time? Well, you can leave a slow cooker on during the day and have a nicely cooked meal by the time you get back! It is the perfect way for you to keep eating healthy without being tempted to grab a takeaway because your too tired to cook in the evening. But what meal should you cook to get all these benefits?
After you have invested in a slow cooker, there are several things you could cook to add more fibre to your diet. However, there is one recipe that is as delicious as it sounds, and is still healthy for you – Slow Cooker Salsa Chicken.
To make a Slow Cooker Salsa Chicken, you will need some chicken breast, a cup of salsa, chopped tomatoes, taco seasoning, chopped onion, diced celery, carrots and reduced fat sour cream. These ingredients can be used to match your available number of calories.
• Drink plenty of water: When you enjoy a high fibre diet, you will also need to stay hydrated. If your fluid intake is too low, your stool may become dry and bowel movements can become painful. Therefore, it is advised always to have a drinking bottle with you when you head out for your workouts.