Eating a balanced diet is very important to everyone as this makes one’s body healthy and fit for daily activities. For you to be healthy, you need to ensure that each meal contains all the classes of food. There are six classes of food that the body needs and these are protein, fats, water, mineral, vitamins and carbohydrate. When we eat a healthy meal, our body becomes healthy thereby fight off different types of illnesses. One of the essential meals we need to have in our dish is fibre. Fibre which falls under carbohydrates plays a great role in one’s health.
Fibre is found mainly in fruits, vegetables, whole grains and legumes. It is a type of carbohydrate that the body cannot digest. There are two types of fibre and they are
Soluble Fiber: this is the type of fibre that dissolves in water and turns to gel during digestion thereby making one’s poop bulk. Soluble fibre is gotten from lentils, beans, seeds, nuts oat bran and vegetables.
Insoluble fibre: this is the type of fibre that does not dissolve in water. It attracts water into your stool and makes the passing of the stool easier. Insoluble fibre is also found in potatoes, green beans, nuts, whole wheat flour, beans, cauliflower and others
Benefits of fibre rich diet.
· Fibre lowers cholesterol level
Studies have shown that soluble fibre lowers low-density lipoprotein also known as bad cholesterol in the blood. This also lowers blood pressure and inflammation.
· Helps achieve and maintain a healthy weight
Food with a high amount of fibre tends to be more filling thereby limiting the consumption of an excess meal. Consumption of such food makes you stay filled for a longer time than lower fibre food.
· Helps maintain bowel health
Fibre prevents disease in your colon by lowering the risk of developing hemorrhoids and diverticular disease.
· Fibre normalizes bowel movement
A dish rich in fibre contains both soluble and insoluble fibre, it increases the weight of your stool and also makes it soft thereby aiding you to pass stool easily and when due.
· Reduces the risk of getting diabetes
Since fibre reduces the blood sugar level, this also reduces your chances of getting diabetes. Studies have shown that people who take the recommended amount of fibre daily, lowered their odds of the disease by 18 percent compared to others who don’t.
· Fibre helps you maintain healthier gut bacteria
The bacteria in our gut feed on fibre to produce fatty acid which is beneficial to our system by lowering systemic inflammation.
· Reduces your risk of certain cancer
Fibre helps to reduce the risk of colorectal cancer and breast cancer. Fibre is gotten from foods that are rich in antioxidants and phytochemicals which fight against cancer.
· Fibre acts as a detoxing agent
Fibre cleans our G.I tract by eliminating toxins. The soluble fibre absorbs any harmful content within the tract and they are quickly flushed out of the system because of the insoluble fibre present. The soluble fibre also absorbs unhealthy fats and excess estrogen from the system.