Gym Reb3l:Fibre and Weight Loss
Fibre and Weight Loss: What Is It?
Fibre is a type of carbohydrate that cannot be digested by our bodies’ enzymes. It is found in edible plant foods such as cereals, fruits, vegetables, dried peas, nuts, lentils and grains. It is grouped by its physical properties and is called soluble, insoluble or resistant starch. All three types have important roles to play.
Fibre and Weight Loss: What Is It’s Purpose?
It helps keep the gut healthy and is important in helping to reduce the risk of diseases such as diabetes, coronary heart disease and bowel cancer. It also reaches the large bowel undigested where it is fermented by bacteria. The by-products of this fermentation are carbon dioxide, methane, hydrogen and short-chain fatty acids (SCFAs). The SCFAs are used by the body. Initially, increasing the intake can cause an increase in gas production which can result in bloating. However, depending on the type of fibre chosen, our bodies do adapt and gas production for most people should decrease over time. Soluble fibre and resistant starch also function as prebiotics and support the probiotics (bacteria) we have in our large bowel which are essential for digestive health.
Fibre and Weight Loss: High Fibre Foods
- 1/2 Cup Baked Beans – 6.6g
- 1/2 Cup Almonds – 4.0g
- 2 Slices Multigrain Bread – 3.1g
Fibre and Weight Loss: Daily Intake Requirements:
In 2012-2014, the average daily intake was 20.1g for men and 17.2g per day for women. In the UK, the main sources are cereals and cereal products followed by vegetables and potatoes.
Most people do not eat enough.
Although eating a diet rich in fibre is associated with reduced risks of many gut diseases, the effect may not be due to this.
The recommended average daily intake is 30g for adults although children need proportionally less (the recommended amounts are: 15g/day for children aged 2-5 years, 20g/day for children aged 5-11 years, 25g/day for children aged 11-16 years and 30g/day for adolescents aged 16-18 years). For preschool children, introduction of more should be done gradually.
A diet rich in fibre is usually lower in fat and contains more starchy foods, fruit and vegetables. High intakes may reduce absorption of some minerals from food as they are bound by the insoluble complexes.
However, fermentation of in the large intestine can release some of the bound minerals (e.g. calcium) so they can be absorbed. The amount of vitamins and minerals lost through eating a diet rich in fibre is not likely to be significant unless an individual’s diet is already poor. The health risks of a low fibre diet are potentially much greater than those of a high diet.
We also know that Dietary Fibre Can Help Reduce Bad Cholesterol. Click The Link To Learn More.