5 tips to get the most benefits from fibre.
Nearly all health experts agree that fibre is fantastic for your health. Eating fibre-rich foods can improve your digestion, lower your cholesterol levels, help with weight loss, and keep your blood sugar levels more stable.
If you struggle with diabetes you’d want to eat lots of fibre. Although fibre is classified as a carbohydrate, it will pass through your digestive system without raising your blood sugar levels. In fact, fibre can help lower your levels.
Did you know?
According to research published in PubMed Central, increasing your intake of dietary fibre by two servings of whole-grain products each day might lower your risk for type 2 diabetes by as much as 21%.
Fibre theory
Dietary fibre is a type of carbohydrate found in plant-based foods.
There are two kinds of fibre: Insoluble fibre which cannot dissolve in water and soluble fibre which dissolves in water.
Insoluble fibre cannot be digested at all.
It passes through your digestive system pretty much “as is”.
So how can insoluble fibre be beneficial? The consumption of insoluble fibre increases the water content within your stool. This leads to a softer consistency and helps your food not get clogged up in your intestines.
This type of fibre can boost overall intestinal health and regularity. In addition, it can improve one’s sensitivity to insulin, which could potentially lower the risk of diabetes.
Soluble fibre has the ability to dissolve and create a gel that can potentially aid in digestion.
Such fibre can also bring down cholesterol and sugar levels in the blood, as well as promote glucose control – making it great fibre for diabetes.
Soluble fibre keeps other carbs from being absorbed too quickly and turning into glucose. All of this together can help reduce your risk of developing diabetes.
Fibre is classified as a carbohydrate, but you don’t have to be wary of eating lots of it.
You can deduct the fibre amount from the total carbohydrate count of a product to see how many sugar-producing carbs you are actually dealing with. This is called net carbs.
Practical Tips
Follow these five tips to get the most benefits from fibre.
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Eat foods highest in the ratio of fibre carbs and regular carbs.
The following foods are fibre superfoods:
Flaxseed: The amount of total carbs and fibre carbs in flaxseed are exactly the same. It is rich in both soluble and insoluble fibre. Flaxseed is used in a lot of low-carb recipes. You can make your own low-carb bagels or muffins with flaxseed. You can also add flaxseed to a smoothie or soup.
Spinach: A highly beneficial source of dietary fibre and an excellent source of both soluble and insoluble fibre.
Avocados: On average, one raw avocado contains about 9.6g of fibre. They are also incredibly versatile – try them in sandwiches, salads, or as guacamole.
Blackberries: A great source of dietary fibre and vitamins like C, K, and A.
Bran: Popular for being low in calories and high in fibre. It helps regulate digestion and can lower LDL cholesterol.
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Be wary of high-fibre food labels.
Just because a food is marketed as high-fibre doesn’t mean it’s low in net carbs. Always read the nutritional info, especially with cereals that might be high in sugar.
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Drink lots of fluids with fibre-rich foods.
Drinking plenty of water will help you get the full benefits of eating fibre.
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Watch out for side-effects.
Most people don’t eat too much fibre, but aim for:
- Men (50 and under): 38g/day
- Women (50 and under): 25g/day
- Men (over 50): 30g/day
- Women (over 50): 21g/day
Too much fibre can cause gas, pain, and bloating – see your doctor if symptoms persist.
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Be cautious with fibre supplements for kids.
Children can become dependent on fibre supplements. Always consult a paediatrician first.
Takeaway
Eating fibre-rich foods can do wonders for your blood sugar levels. Even though fibre is a carbohydrate, it won’t raise your blood sugar. Subtract fibre from total carbs to find your net carbs. Add more flaxseed, avocados, and bran to your meals for better health and blood sugar control.