Are You Eating Enough Fibre
By Mark on Nov 21, 2008 in Featured
The recommended daily amount of fibre that you’re supposed to eat every day, this is not just days here is 25 to 30 grams per day. Now the thing to remember is here even though this does sound lot in reality it isn’t. If you look at the weight content of most foods say for instance a pot of cottage cheese, it might be 250 grams in weight.
So there for one part of that will be 25 grams and a 250 gram pot of cottage cheese, isn’t that big so it’s not like you have to you eat lots of food with fibre in. One of the biggest mistakes I think is when we think about eating a particular food, we tend to think that we should just be eating say wholemeal bread.
Have a couple of slices of it and that will be our fibre content for the day, but really that isn’t the case they are many sources of different foods where you can get fibre from, and there are probably more than you ever realised. There was in the first place.
One of the signs that you’re not getting enough fibre is you may not to be having, regular bowel movements. So many people get constipated these days by eating the wrong foods and surprisingly because they aren’t eating the required amount of fibre.
Which does help in pushing the food through your body. If you aren’t having a bowel movement every other day or once a day which is even better, then you really need to up your quota of fibre in your diet.
So if this is the case then you need to start eating more of the following foods, wholemeal bread, broccoli, jacket potatoes with the skin on, porridge or oatmeal ,wholemeal pasta, brown rice, fresh fruit and dried fruit, apples, pears and baked beans low sugar variety preferably.
Another way to tell if you’re not eating sufficient fibre in your diet, is whether or not you get that satisfied, full feeling when you have eaten your food. If you’re not getting this then you are probably more than likely, not getting sufficient fibre in your food, the great thing about fibre is it adds bulk to your diet.
But without adding excessive calories, so it’s also a good supplement to what you already may be eating and will help with weight loss. Another reason for this to be happening is you may be eating more food than you need, due to the lack of fibre in your diet.
If you’re diabetic or not which ever the case maybe, fibre can help in the regulation of blood sugar, fibre tends to slow down the absorption of blood sugar in your body, and dampens down any insulin spikes, fibre tends to be broken down slowly in your body compared to some foods.
It makes you feel fuller longer so you’re far more likely to eat less, throughout the day if you’re blood sugar is fluctuating all over the place, you may be hungry one minute and then feeling okay the next. And this doesn’t necessarily apply to people whom have got diabetes, fibre is one of the most preventive pre-diabetic foods there are.
If you’re feeling tired and lacking in energy this could be another symptom, when people are trying to lose weight we tend to become information overloaded, and our desperation can lead to frantically trying to anything in order to lose some weight, but the problem with this is some people tend to go on Atkins type diets, which have very little fibre in and more carbohydrate and protein-based.
Which is all very well but they can lead you to feeling very tired and drained. This is why you need fibre to balance things out. A lot of high fibre foods have what is called a very low GI this means that they released their sugars, over a longer period of time. This ultimately helps with losing weight.
The only real way to find out if you are getting the correct amount of fibre in what you are eating on a daily basis, is to write down a list of foods and how much fibre they contain.
And do a daily diary or chart to make sure that you eat those particular foods, in order to get the 25 to 30 grams of fibre you need a day, it’s not as difficult as you think. For example beans on toast made with high fibre bread, contains roughly about 14 to 15 grams of fibre now there is a very simple basic meal, which will give you half of the recommended amount of fibre you need each day.
The problem with our busy lifestyles these days is, we tend to live by what I called the fridge door syndrome we open the fridge door, and eat whatever is in their instead of putting a bit of thought into what we eat.
Tags: fibre
1 Comment(s)
By Gary on Nov 22, 2008 | Reply
Great notes here on the importance of fibre in your diet – one thing I wanted to add is how valuable water is with that fibre! Fibre can help with constipation, but you need to make sure there is plenty of water, otherwise you can end up more bound up than before.