Fibre is getting more and more attention as we are discovering its amazing health benefits! Although it is predominantly known as a relief for constipation it can do much more than that. This superfood is not only cheap, widely available but also a real game changer for our health.
So how much of fibre do we need to consume to realize those benefits? According to the researchers at the University of Otago (New Zealand) we should be eating a minimum of 25g of fibre a day. However, that amount is a bare minimum and if you really want all the benefits that fibre has to offer, they recommend an amount closer to 30g per day.
Unfortunately, we aren’t any close to that as on average most people around the world are eating well below 20g of fibre per day. The good news is that this can be easily rectified by making slight diet changes.
The benefits of high fibre diet are great but at the same time not eating enough of it can have scary consequences. The results of 185 studies and 58 clinical trials (as published in the Lancet medical journal) suggest that if 1000 people were following high fibre diet instead of low fibre diet it would prevent 13 deaths and six cases of heart disease.
High-fibre diet was also linked to lower levels of type-2 diabetes and bowel cancer as well as lower weight, blood pressure and cholesterol levels. The conclusion was that the more fibre people ate the better making fibre and whole grain intakes clearly important for longer term health.
You can find fibre in fruit, vegetables, wholegrain bread, pasta, cereals, lentils as well as nuts and seeds. So, if you trying to increase fibre consumption swap white bread, pasta and rice for the wholegrain option, opt for high-fibre breakfast cereals and make sure you are having at least five portions of fruit of veg each day.
And of course, read the labels of other products to find out how much fibre they offer. You don’t need to make any drastic diet changes just go for the healthier options and it will all add up.