Fibre rich foods

Fibre is an important component of a diet. It makes you feel fuller, plays an important role in the digestion of food, nutrient absorption and reduces cholesterol. Despite the lack of nutritional content these properties make it an integral part of a healthy diet. Recommended daily intake of fibre should be around 18 grams per day. There are two forms of fibre:

  • Insoluble fibre helps to prevent constipation by aiding bowel movements. You can get this type of fibre from the following foods: pulses, lentils, beans, maize whole grains.
  • Soluble fibre helps to control blood sugar and lowers cholesterol levels. You can get this type of fibre from the following foods: broccoli, psyllium seeds, apples, carrots, chick peas, pares, among others.

Both forms of fibre slow down the passage of food through the body and increase the absorption of nutrients from food.

Switching from simple sugars found in processed carbohydrates to complex, low GI carbohydrates will keep your fibre intake toped up.

Here are a few ways to make sure that your fibre intake stays adequate when reducing carbohydrate intake:

1. Make sure that at leas some of your daily food comes from the above mentioned sources
2. Add liquid fibre to your diet. This can be bought in most health food shops.
3. Add high fibre containing sprinkles, such as germ wheat, to your salads to increase fibre content without adding extra calories.

Make your diet full of fibrous vegetables, some fruits and other unrefined sources for the best health benefits.

With healthy wishes,

Dmitri Tkatchev

Read on:

Introduction to the 31 Day Fitness Kickstart

Day 1 – Water

Day 2 – Protein at breakfast

Day 3 – Meal frequency

Day 4 – Sugar

Day 5 – Lifestyle

Day 6 – Carbohydrates

Day 7 – Sleep

Day 8 – Start easy with Cardio – frequency not the quantity.

Day 9 – Get clever with your fats!

Day 10 – Find or become a role model

Day 11 – Coffee

Day 12 – Exercise improves your appetite response.

Day 13 – Consistency over intensity

Day 14 – Add cinnamon to your diet

Day 15 – Energising morning fix

Day 16 – Active rest

Day 17 – Holistic fitness.

Day 18 – Minimise muscle loss.

Day 19 – Don’t forget steady paced cardio

Day 21 – Take up a physically demanding hobby.

Day 22 – Hire a qualified and an experienced Personal Trainer

Day 23 – Eat Cake

Day 24 – Don’t forget that the feeling of hunger is the best cue for when to eat

Day 25 – Tune in to your training

Day 26 –  Sort out the calorie density of your meals.

Day 27 – Eat more grapefruit

Day 28 – Eat within an hour after your workout!

Day 29 – Stay in the low range of Glycaemic Index and Glycaemic Load

Day 30 – Cycle crunches.

Day 31 – Learn to listen to your body

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