Signs your diet is fibre deficient Most people get less than 15 grams of fibre per day though the recommended amount is 40 grams. Worse still, foods stripped of their fibre abound around us – such as white flour, white rice, white pasta, etc. Yet, at some point, your body is sure to send you warning signals that it needs more. Look out for them, and let them alert you to the need for upping your fibre intake: When your cholesterol is high: One of the reasons this happens is lack of adequate soluble fibre in your diet. Found in foods such as oats, peas, beans, apples, citrus fruits, carrots barley and psyllium, soluble fibre dissolves in water to form a gel-like material that binds up harmful substances such as bile, cholesterol and other toxins. High intakes of soluble fibre reduce LDL cholesterol by 70 per cent. You’re gaining weight: Why does one slice of whole wheat bread feel more “satisfying” than two slices of white bread? The reason is fibre. Whole wheat bread contains fibre-dense bran and wheat germ, which provide a more constant source of energy. As a result, you feel full faster and longer. Other fibre-rich foods such as brown rice and legumes have the same satiating effect, making it less likely that you would indulge in impulsive snacking. The happy result: you don’t gain weight! So, if lately, the scales have been moving up, it might be time to up your fiber intake. You feel hungry a lot: For the same reason that fibre makes you feel full, lack of it makes you feel hungry. This does not help if you are trying to control your weight. The most common culprits here are foods made with plain white flour, which has been stripped of most of their fibre. So, white rice, pancakes, pasta, etc are the foods to avoid. If those hunger pangs have been hitting too soon after a “meal,” it is time to turn to fibre-rich foods! You’re moving slow: Perhaps one of the surest signs that you need more fibre is trouble with bowel movement. If chronic constipation is an issue, more fibre is in order, particularly insoluble fibre which holds on to water and helps form softer, bulkier stools to regulate bowel movement. However, don’t up your fibre intake suddenly. Gradual increase is best.
Posted on: Tue, 16 Sep 2014 18:10:45 +0000
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