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健康常识-HIGH FIBRE DIET
发布时间:2014-08-14 作者:金东方护士项目



The Fact about Fibre

Dietary fibre is part of plant food that is not digested and adds bulk to the stools. It is NOT found in food of animal origin (meats, dairy products).

A diet which is more in fibre is also healthy because it contains less fat and sugar and is more filling so you are less likely to over eat. It is important that you should eat a diet, which is high in fibre, but introduce it slowly to prevent wind and abdominal discomfort.

 

Types of Dietary Fibre

There are two groups of dietary fibre:-

1. Soluble fibre is found in mainly fruits, vegetables, dried beans, oats and barley
2. Insoluble fibre is found in foods such as bran cereals, whole-wheat products and skin of fruits and vegetables.

 

Benefits of Dietary Fibre

Both types of dietary fibre are beneficial to the body in:

  • Preventing constipation, haemorrhoids (piles) and bowel disease e.g. diverticulitis
  • Reducing the risk of colorectal, colon cancer
  • Controlling blood sugar level
  • Lowering blood cholesterol level

 

Tips to Increase Dietary Fibre Intake in the Diet

  • Include more wholegrain/wholemeal product e.g. wholemeal crackers, brown/unpolished rice, wholemeal pasta, and wholemeal bread in your daily diet. To start off with, mix some unpolished rice to your white rice
  • Enjoy fruit as fresh (with skin where possible) at every meal. Have at least 2 servings of fruits per day
  • Include more vegetables and legumes in your diet. Try eating vegetable with their skin e.g. carrot or potato. Have at least 2 servings of vegetables every day.
  • Snack on fresh/dried fruits, salads or wholegrain crackers/biscuit.

 

SAMPLE MEAL PLAN

To make sure that you are eating enough fibre, try to include about 2 fibre rich food at each meal.