Fibre is recognized as an important component in our diet that provides health benefits when consumed regularly. High- fibre foods generally have a low-fat content, especially saturated fatty acids and cholesterol and are normally low in sugar. Furthermore, they are good sources of vitamins, minerals and phyto chemicals, important for overall health.
A high-fibre diet is generally filling; which reduces appetite and has low calorie content. Good food sources for fibres are grains and whole wheat products, vegetables and legumes (beans, peas, etc) and fruits. Following are few tips in increasing fibre in your meal.
- Whole foods are generally better than fibre supplements as they contain vitamins, minerals and other beneficial nutrients.
- Removing the skin from fruits and vegetables reduces their fibre content.
- Whenever possible, replace white rice, bread and pasta with brown rice and whole grain products.
How much fibre should I intake?
There is no recommended dietary intake of fibre, but the American Dietetic Association recommends 20 to 35 grams of dietary fibre from variety of food sources daily.
"Consuming at least three servings of whole grains a day can reduce the risk of diabetes and coronary heart diseases and may help with weight maintenance".