F I B R E

 F I B R E 
Dietary fibre is essential for good digestive health. It keeps you regular, helps you stay fuller for longer, improves good cholesterol and blood sugar levels and lower the risk of chronic disease such as diabetes, heart disease and colon cancer. •Why should my diet include Wholegrains?

✔️They are packed with fibre and can be easily added to every meal. Choose a high fibre cereal for breakfast, wholegrain bread or salad for lunch and include brown rice with supper. •How much Fibre do I need?

✔️🧍🏻‍♂️< 50yrs : >38g p/day     🧍🏻‍♂️> 50yrs : >30g p/day     🧍🏻‍♀️< 50yrs : >25g p/day     🧍🏻‍♀️> 50yrs : >21g p/dayIncluding fibre is important, but you need the right balance. Too much can lead to constipation and bloating, especially if your water intake is too low. Too little fibre can cause digestive discomfort and leave you hungry. •Can I take a supplement?

✔️Fibre found naturally in food is much better than that in a pill. If you’ve been advised to avoid high-fibre foods due to a medical condition or food sensitivity, you can take a soluble fibre supplement. •How do I add enough fibre?

✔️Sprinkle chia seeds over oats, snack on homemade popcorn, enjoy dried fruit, add legumes into soup and mix oats with mince when making meatballs. •Can fibre help to control weight?

✔️Increasing fibre intake can help you achieve your ideal body weight because fibre slows down the digestion of food, keeping you fuller for longer. 

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