Are you eating enough Fibre?
Women should include plenty of fibre in their diet for several important health reasons:
1. Supports Digestive Health
- Fibre promotes regular bowel movements and helps prevent constipation by adding bulk to stool, keeping the digestive system functioning smoothly.
2. Helps Maintain a Healthy Weight
- High-fibre foods tend to be more filling, helping women feel satisfied longer. This can aid in controlling appetite and reducing overall calorie intake.
3. Lowers the Risk of Heart Disease
- Fibre, particularly soluble fibre found in foods like oats and beans, helps reduce cholesterol levels, lowering the risk of heart disease—a leading health concern for women.
4. Balances Blood Sugar Levels
- Fibre slows the absorption of sugar, preventing spikes in blood glucose levels. This is especially important for reducing the risk of type 2 diabetes.
5. Supports Hormonal Balance
- Fibre aids in the removal of excess hormones, particularly oestrogen, which can help reduce the risk of hormone-related conditions like certain cancers and manage menopause symptoms.
Incorporating more fibre from fruits, vegetables, whole grains, and legumes into the diet can have significant long-term health benefits for women.
Fibre is a type of carbohydrate that your body cannot digest. It passes through the digestive system mostly intact and plays an important role in maintaining gut health, regulating blood sugar, and supporting heart health. Fibre can be categorized into two types: soluble and insoluble, each with distinct functions.
Types of Fibre:
Soluble Fibre:
- What it does: Dissolves in water to form a gel-like substance, which helps to slow digestion. It can help lower cholesterol levels and regulate blood sugar levels.
- Sources: Oats, beans, lentils, apples, citrus fruits, barley, and psyllium.
Insoluble Fibre:
- What it does: Does not dissolve in water, and adds bulk to the stool, helping food move through the digestive system more easily. It’s important for preventing constipation.
- Sources: Whole grains, nuts, seeds, wheat bran, brown rice, and vegetables like carrots and cauliflower.
Foods High in Fibre:
- Whole grains: Brown rice, whole wheat bread, oats, barley, quinoa.
- Legumes: Lentils, chickpeas, black beans, kidney beans.
- Fruits: Apples (with skin), pears, berries, bananas, oranges.
- Vegetables: Broccoli, carrots, Brussels sprouts, spinach, sweet potatoes.
- Nuts and seeds: Almonds, chia seeds, flaxseeds, pumpkin seeds.
- Other sources: Popcorn (air-popped), bran cereals, and psyllium husk.
Including both types of fibre in your diet is important to promote digestive health, stabilize blood sugar, and lower cholesterol levels.
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