{"id":110929,"date":"2023-03-22T14:09:41","date_gmt":"2023-03-22T14:09:41","guid":{"rendered":"https:\/\/websitedesigns.com.au\/elankanew\/?p=110929"},"modified":"2023-03-22T14:25:21","modified_gmt":"2023-03-22T14:25:21","slug":"eat-more-fibre-your-doctor-will-recommend-it-by-dr-harold-gunatillake","status":"publish","type":"post","link":"https:\/\/websitedesigns.com.au\/elankanew\/eat-more-fibre-your-doctor-will-recommend-it-by-dr-harold-gunatillake\/","title":{"rendered":"Eat more fibre- your doctor will recommend it. &#8211; By Dr harold Gunatillake"},"content":{"rendered":"<h2 style=\"text-align: center;\"><span style=\"color: #800080;\"><strong>Eat more fibre- your doctor will recommend it. &#8211;<span style=\"color: #666699;\"> By Dr harold Gunatillake<\/span><\/strong><\/span><\/h2>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-77916 aligncenter\" src=\"https:\/\/websitedesigns.com.au\/elankanew\/wp-content\/uploads\/2021\/11\/Harold-Gunethilake.jpg\" alt=\"Harold-Gunethilake\" width=\"160\" height=\"160\" \/><\/p>\n<p style=\"text-align: center;\"><iframe loading=\"lazy\" title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/4-BFhyrpPPg\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p><span style=\"font-size: 16px; color: #000000;\">Website:<a style=\"color: #000000;\" href=\"http:\/\/www.Doctorharold.com\" target=\"_blank\" rel=\"noopener\"> www.Doctorharold.com<\/a><\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Dietary fibre is principally composed of plant cell walls which include components obtained from cell walls\u00a0 (e.g. cellulose, pectin, and lignin) and non-starch polysaccharides (NSPs) from other sources (e.g. seaweeds and micro-organisms).<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">In short, fibre is the skeleton of plants for structural support. Unlike other food components, such as fats, proteins or carbohydrates \u2014 which your body breaks down and absorbs in your small gut \u2014 your body doesn\u2019t digest fibre. Instead, it passes relatively intact through your stomach, small intestine and colon and out of your body. This is not true.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">A small amount of fibre is metabolised in the stomach and intestine; the rest is passed through the gastrointestinal tract and makes up a part of the stool. There are two types of dietary fibre, soluble and insoluble. Most plants contain both soluble &amp; insoluble fibre, albeit in different amounts. Soluble fibre dissolves in water &amp; includes plant pectin &amp; gums.<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-size: 16px; color: #000000;\">On the other hand, insoluble fibre<\/span><br \/>\n<span style=\"font-size: 16px; color: #000000;\">does not mix with water &amp; consists<\/span><br \/>\n<span style=\"font-size: 16px; color: #000000;\">of plant cellulose, mucilages,<\/span><br \/>\n<span style=\"font-size: 16px; color: #000000;\">polysaccharides such as hemicellulose,<\/span><br \/>\n<span style=\"font-size: 16px; color: #000000;\">pectic substances, gums,<\/span><br \/>\n<span style=\"font-size: 16px; color: #000000;\">and mucilages, non-carbohydrate<\/span><br \/>\n<span style=\"font-size: 16px; color: #000000;\">component lignin<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Fibre is an essential part of our diet &amp; plays a vital role in various body systems. As soluble fibre dissolves, it converts into a gel and improves our digestion. It adds to the bulk, which helps more gut movements and rapid flow of the digested food. It also helps in controlling cholesterol &amp; sugar. Since you feel full after consuming fibre, it reduces your food cravings &amp; handles the glucose\/carbohydrates you consume, essentially reducing the risk of diabetes.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">If you have diabetes, you need to eat high-fibre dietary carbs that slow the absorption of sugar, preventing blood sugar spikes.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Insoluble fibre. This type of fibre promotes the movement of material through your digestive system. It increases stool bulk, benefiting those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fibre. Diets rich in fibre, such as cereals, nuts, fruits and vegetables, have a positive effect on health since their consumption has been related to decreased incidence of several diseases. A high-fibre diet may lower your risk of developing haemorrhoids and small pouches in your colon (diverticular disease). Studies have also found that a high-fibre diet likely reduces the risk of colorectal cancer. Some fibre is fermented in the colon. Researchers are looking at how this may play a role in preventing colon diseases.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\"><strong>Lowers cholesterol levels.<\/strong> Soluble fibre found in beans, oats, flaxseed and oat bran may help<\/span><br \/>\n<span style=\"font-size: 16px; color: #000000;\">lower total blood cholesterol levels by lowering low-density lipoprotein, or &#8220;bad,&#8221; cholesterol levels. Studies also have shown that high-fibre foods may have other heart-health benefits, such as reducing blood pressure and inflammation.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Studies suggest that increasing your dietary fibre intake \u2014 especially cereal fibre \u2014 is associated with a reduced risk of dying from cardiovascular disease and all cancers.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\"><strong>How much fiber do I need each day?<\/strong> The American Heart Association Eating Plan suggests eating a variety of food fiber sources. Total dietary fiber intake should be 25 to 30 grams a day from food, not supplements. Currently, dietary fiber intakes among adults in the United States average about 15 grams a day.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">The bacteria in the large bowel seem to degrade these fibres and turned into metabolites, like short-chain fatty acids, before being removed from the body.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\"><strong>Foods that are low in fibre<\/strong><\/span><br \/>\n<span style=\"font-size: 16px; color: #000000;\">Refined or processed foods \u2014 such as canned fruits and vegetables, pulp-free juices, white bread and pasta, and non-whole-grain cereals \u2014 are lower in fibre. The grain-refining process removes the outer coat (bran) from the grain, which lowers its fibre content. Enriched foods have some of the B vitamins and iron added back after processing, but not the fibre.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">High-fibre foods are good for your health. But adding too much fibre too quickly can promote intestinal gas, abdominal bloating and cramping. Increase fibre in your diet gradually over a few weeks. This allows the natural bacteria in your digestive system to adjust to the change.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Also, drink plenty of water. Fibre works best when it absorbs water, making the stool soft and bulky.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\"><strong>Why is the dietary fibre called prebiotics?<\/strong><\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">A prebiotic is a type of fibre (but not all fibre is prebiotic). To be classified as a prebiotic, the\u00a0 fibre must pass through the GI tract undigested and stimulate the growth and activity of certain &#8216;good&#8217; bacteria in the large intestine. Prebiotics include fructans and galactooligosachairdes (GOS).<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Some health benefits attributed to prebiotic intake includes modulation of the gut microbiota, improved mineral absorption, possible protection against colon cancer, improved blood glucose and insulin profiles, protection against intestinal infections and alterations in the progress of some inflammatory<\/span><br \/>\n<span style=\"font-size: 16px; color: #000000;\">conditions. It is important to include dietary fibre to increase the number of good gut bacteria beneficial for good health.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">This video presentation was valuable in appreciating the importance of eating foods with high dietary fibre content.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Until we meet again, stay safe and goodbye for now.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">Disclaimer:<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 16px; color: #000000;\">The information contained in this article is for general information purposes only, and whilst the author will endeavour to keep the information up to date and correct, eLanka makes no representations or warranties of any kind, express or implied, about the completeness, accuracy, reliability, suitability or availability with respect to the eLanka website or the information, products, services, or related graphics contained in this article for any purpose. Any reliance you place on such information is therefore strictly at your own risk. In other words, eLanka In no event will we be liable for any loss or damage including without limitation, indirect or consequential loss or damage, or any loss or damage whatsoever arising from loss of data or profits arising out of, or in connection with, the use of this website \/ article. Also please note that through this website \/ web page articles you are able to link to other websites which are not under the control of eLanka and therefore we have no control over the nature, content and availability of those sites. The inclusion of any links does not necessarily imply a recommendation or endorse the views expressed within them.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Eat more fibre- your doctor will recommend it. &#8211; By Dr harold Gunatillake Website: www.Doctorharold.com Dietary fibre is principally composed of plant cell walls which include components obtained from cell walls\u00a0 (e.g. cellulose, pectin, and lignin) and non-starch polysaccharides (NSPs) from other sources (e.g. seaweeds and micro-organisms). In short, fibre is the skeleton of plants [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":110931,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"aside","meta":{"footnotes":""},"categories":[20,1103],"tags":[13345,51856,51854,51857,51855],"class_list":{"0":"post-110929","1":"post","2":"type-post","3":"status-publish","4":"format-aside","5":"has-post-thumbnail","7":"category-articles","8":"category-dr-harold-gunatillake","9":"tag-blood-sugar","10":"tag-carbohydrates","11":"tag-cellulose","12":"tag-fibre","13":"tag-pectin","14":"post_format-post-format-aside"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.7.1 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Eat more fibre- your doctor will recommend it. - By Dr harold Gunatillake - eLanka<\/title>\n<meta name=\"description\" content=\"Eat more fibre- your doctor will recommend it. 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