enhance Your Fibre Intake

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Dietary fibre is also known as roughage or, more technically, non-starch polysaccharide (Nsp) and is not found in animal products only from plants. Strictly speaking fibre is carbohydrate, but not just one substance: a complex combination from different plants; i.e. All the carbohydrate which humans cannot suck in or absorb. But just because we can't suck in and suck in fibre, doesn't mean it's not good for us. On the contrary, a good fibre intake can help bowel problems, weight operate and high cholesterol.

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Fibre absorbs water and swells in our digestive system. It is therefore vital, when expanding your fibre intake, to also growth your fluid intake. Aim for 10-12 cups of fluid per day. With water, fibre helps to produce soft, bulky stools which pass quickly through the intestine. This helps to keep our bowels healthy, helping in the rehabilitation of constipation, haemorrhoids (piles), diverticular disease and types of irritable bowel syndrome. It can also help safe against heart disease, gallstones and other bowel disorders.

Cinsume fibre commonly and consist of at least one fibre-rich food at each meal. However avoid using unprocessed bran as this can forestall you absorbing some vital minerals.

High Fibre Foods
Bread - Wholemeal, granary, seeded or high fibre white. Wholemeal varieties of pitta bread, muffins and scones. Chapattis made with grade 3 or 4 flour Breakfast cereals - Branflakes, Weetabix, Shredded Wheat, All-Bran, porridge, muesli, Shreddies Wholewheat pasta Brown rice Flour - Wholemeal or granary. In baking try half wholemeal and half white flour Biscuits - Digestives, Hobnobs, oatcakes, flapjacks, cereal bars, wholewheat crackers and crispbreads, brown ricecakes Pulses - All peas, beans, lentils. Including baked beans, green beans, red kidney beans. Try using these in salads, home-made soups or as an alternative to meat Vegetables - Fresh, frozen, salad and tinned. Eat skins where possible, e.g. Jacket potatoes Fruit - Fresh, stewed, tinned and dried. Eat skins where possible Nuts & Seeds - all types. Try them as snacks What about negative calories?

Some fibrous salad vegetables like celery and lettuce have a very low calorie value and involve indispensable chewing and digestion mechanisms; so much so that the vigor it takes to suck in them involves a higher calorie expenditure than the calorie value that the food itself provides to humans. This belief is known as negative calories and it's claimed by some that by eating these foods you'll legitimately lose weight.

As much as we'd love this to be the case, unfortunately it is not definite and there is a whole lot more which goes on in our complex digestive systems. We all have salutary bacteria which live in our intestines which help us suck in our food. Some of these gut bacteria can legitimately process some of the fibre from these foods and turn it into breakdown products which we can then suck in and use for energy. The estimate of vigor that this legitimately produces in real terms though is very little, but is practically the same as what it takes to suck in fibrous foods. So the cost of digesting foods like celery is about equal to what the bacteria produce from the fibre. Therefore, whilst there is no indispensable vigor value from celery, celery doesn't have so called 'negative calories' I'm afraid!

Nevertheless, celery and other salad veg are great salutary high fibre foods packed with vitamins and minerals which should be included in your diet, and don't forget it will help fill you up and stop you from snacking, therefore indirectly will help you to operate your weight.

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