HOW IS SOLUBLE FIBRE BENEFICIAL FOR WOMEN?
We come across the word Fibre in a lot of food blogs and food advertisements.
The food industry is trying to make us understand that Fibre is the source to lower cholesterol levels and keep our hearts healthy. Fibre is a little miracle worker.
WHAT IS FIBRE?
Fibre comes from plants. It is the portion of plants that cannot be digested by the human digestive tract. So technically speaking our bodies cannot digest Fibre but it still is beneficial for our bodies in a variety of ways and is also important element to maintain good health.
According to the National Institutes of Health's Food and Nutrition Board, women under 50 needs to consume about 25 grams of Fibre per day.
It is classified into two categories: -
Soluble Fibre dissolves in water and slows the process of digestion which prolongs the feeling of fullness. Sources of Soluble Fibre includes Oats, peas, beans, lentils, apples, sweet potatoes, carrots, flax seeds, chia seeds. Inulin, gums, pectin and beta-glucan are some other sources of soluble Fibre.
Insoluble Fibre does not dissolve in water and it promotes regular bowel movement.
Dietary sources of insoluble Fibre are skin of fruits, broccoli, cauliflower, green leafy vegetables like kale, lettuce, spinach, etc. green beans, cabbage, cucumber,celery,onions,garlic,tomatoes,zucchini,nuts,pumpkin seeds and sesame seed. Gluten containing grains such as whole wheat and couscous also contain insoluble Fibre.
There are also some gluten free options for insoluble Fibre such as quinoa and brown rice.
BENEFITS OF SOLUBLE FIBRE FOR WOMEN
According to an article published in ‘Vascular Health and Risk Management’ in 2008, numerous animal and human studies have found that consumption of soluble Fibre helps the body improve its ability to regulate the cholesterol level which may benefit heart health. This happens because the soluble Fibre is such that it makes you feel full for long and prevents overeating and middle age spread in women.
The foods that have plenty of Fibre takes time to break down. They remain in the stomach and intestines for long time, so body does not feel the need to eat. Breaking down of the food slowly also keeps the energy levels up. The energy is released over the period of few hours, unlike food that have more sugar.
Here are 10 other benefits to encourage a woman to include Fibre in her diet.
A recent study conducted at ANNALS OF INTERNAL MEDICINE showed that who consumed 30 grams of Fibre per day and carried out none other dietary routine lost a significant amount of weight than those who were kept on a strict diet plan that required limited calories, fat, salt, sugar, fruit, veggie and whole grain consumption.
Fibre rich foods keep a person full and satisfied for longer it also prevents the body to absorb some of the calories in the food consumed.
MAINTAIN A HEALTHY WEIGHT
Yes!Fibre can also help you avoid to gain back weight. People who are consuming more Fibre tend to stay slim overall, according to a study at the MEDICAL UNIVERSITY OF SOUTH CAROLINA.
REDUCING RISK OF CERTAIN CANCERS
A study published in ANNALS OF ONCOLOGY says that for every 10 grams of Fibre consumed is associated with a 5 percent fall in breast cancer risk.
HAVE HEALTHIER BONES
Some of the soluble Fibres known as probiotics and are found in asparagus,leeks,soybeans,wheats and oats have been a factor in increasing the bioavailability of minerals like calcium in the food consumed, which is the cause of maintaining bone density.
GET AN ALL-NATURAL DETOX
Fibre naturally cleanses and promotes the elimination of toxins from the G.I. tract. Soluble Fibre grasps harmful compounds such as excess estrogen and unhealthy fats, before they get absorbed by the body.
Researchers at the Harvard school of public health recently revealed that people consuming Fibre rich cereals and whole grains had a 19 and 17 percent respectively reduced risk of death from any cause.
REDUCED RISK OF TYPE 2 DIABETES
A recent analysis of 19 studies found that people who consumed higher quantities of Fibre lowered their odds of the type 2 diabetes by 18 percent, compared to those who had the least. The researchers believe that Fibre helps in maintain blood sugar levels and keeping a person at a healthy weight.
Fibre supplements can also be an option if you are not able to get enough fibre from your diet. Fibre supplements can also be used to normalize constipation and diarrhea. A person should increase fluid intakes when adding fibre to the diet to prevent constipation.
It is time that we start eating healthy and see that how is fibre affecting our bodies.