{"id":42246,"date":"2020-02-23T15:51:17","date_gmt":"2020-02-23T15:51:17","guid":{"rendered":"https:\/\/websitedesigns.com.au\/elankanew\/?p=42246"},"modified":"2023-06-28T05:11:24","modified_gmt":"2023-06-28T05:11:24","slug":"why-should-you-eat-more-dietary-fibre-and-where-do-you-find-them","status":"publish","type":"post","link":"https:\/\/websitedesigns.com.au\/elankanew\/why-should-you-eat-more-dietary-fibre-and-where-do-you-find-them\/","title":{"rendered":"Why should you eat more dietary fibre and where do you find them?"},"content":{"rendered":"<p>&nbsp;<\/p>\n<h1 style=\"text-align: center;\"><span style=\"color: #10b58f;\">Why should you eat more dietary fibre and where do you find them?<\/span><\/h1>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-12920 aligncenter\" src=\"https:\/\/websitedesigns.com.au\/elankanew\/wp-content\/uploads\/2016\/10\/Harold-Gunethilake.jpg\" alt=\"Dr. Harold Gunethilake\" width=\"160\" height=\"160\" \/><\/p>\n<p style=\"text-align: center;\"><iframe loading=\"lazy\" src=\"https:\/\/www.youtube.com\/embed\/WC5fHfQA9xM\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 24px; color: #000080;\">Manuscript: Whatever daily food you have been eating or may be the food your ancestors have cooked down the ages, dietary fibre is a major component on any sensible diet.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">Eating a very low carb diet like the ketogenic, may not provide the daily fibre requirement.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">Dietary fibre is the non-digestible carbs found in carbohydrates. They are not found in meat products and fats.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">Starch you get from the carbs, mainly root veggies- is a complex carbohydrate which includes fibre.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">For optimum health one should choose complex carbs found in whole foods, as they are high in fibre.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 24px; color: #000080;\">Foods such as plant-based black beans, rice, corn, potatoes, tomatoes, lettuce have fewer calories and getting a lot more fibre.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">Of course, with the rice and curry being our staple diet, there is plenty of dietary fibre, if you chose the right combinations.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">Un-processed brown, and red rice have more fibre in the outer sheath and is a whole grain. In white rice the bran and germ containing all the fibre and many other nutrients are removed during the milling process.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 24px; color: #000080;\">If you eat white rice the dietary fibre component comes from the curries like lentils, beans, potatoes, sweet potatoes, and the finely cut leaves called a \u2018Mallum\u201d, and the fruit you may eat after.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">Western Diets<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">Western diets are typically high in saturated fats and sugar and low in fibre.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">It is mostly composed of all grain products, such as bread, pasta, tortillas, cakes and pastries, made from processed wheat flour.<\/span><\/p>\n<p><strong><span style=\"font-size: 24px; color: #000080;\">What is the significance of eating high fibre foods?<\/span><\/strong><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 24px; color: #000080;\">Indigestible fibre keeps your gut healthy.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">It stabilises glucose and cholesterol level.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">Glucose coming from the digested carbs in the gut, gets absorbed fast, giving a rise to blood sugar \u2018spikes\u2019<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">Glucose spikes in the blood can cause insulin resistance and cause diabetes type 2.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">Fibre retains the glucose in your gut thus, creating a slow absorption which prevents a sugar spike.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">Especially, the diabetics need to take a high fibre food with every meal for same reason.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">Diseases such as bowel cancer, and coronary heart disease are much less common among people who eat a high fibre diet.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">Western diet composed of mainly meat and fatty food are poor in fibre component, and the incidence of chronic diseases seems to be much high. Meat has no fibre at all.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 24px; color: #000080;\">You need to consume approximately 25-30g of fibre daily according to the Heart Foundation in the U.S.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">Other diseases that can be caused on a low fibre diet are:<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">Constipation, irritable bowel disease, diverticulitis including heart disease and cancer mentioned before<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">There are two types of dietary fibre: soluble and insoluble.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">Soluble fibre dissolves in water and can be metabolized by the good bacteria in your gut through a process of fermentation.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">Insoluble fibre does not dissolve in water and passes through your gut as roughage.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">Gut microbiome needs fibre for their health. They help us digest our food, are essential to the immune system, and may be linked to an array health benefits.<\/span><\/p>\n<p style=\"text-align: justify;\"><span style=\"font-size: 24px; color: #000080;\">They need to be fed with high fibre diets called \u2018Prebiotics\u2019 for them to have a mutually beneficial relationship between you and some of the beneficial bacteria that live in your digestive system.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">In other word your gut bacteria need the fibre for their energy to survive,<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">These bacteria seem to have the enzymes to digest many of these fibres.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">These friendly bacteria also produce nutrients to your body, including short chain fatty acids like acetate, propionate, and butyrate.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">These short chain fatty acids feed the cells lining the large gut resulting in less inflammation and prevent digestive disorders like irritable bowel syndrome, Crohn\u2019s disease and ulcerative colitis.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">High fibre diets can cause flatulence. This is explained by the excessive gas produced by the bacteria by using fibre through fermentation.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">Fibre can lose your appetite helping to reduce weight.<\/span><\/p>\n<p><span style=\"font-size: 24px; color: #000080;\">When you eat foods with excessive dietary fibre, it is observed that you lose weight because of the satiety and the feeling of fullness after eating a small high fibre meal.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">This is caused by the fibre that soaks up water in the intestine and slowing the absorption of nutrients and increasing feeling of fullness.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">High Fiber Vegetables<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">Artichokes.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">Brussels sprouts.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">Broccoli.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">Collard greens, kale, beet greens, Swiss chard.<\/span><br \/>\n<span style=\"font-size: 24px; color: #000080;\">Carrots, parsnips, turnips, celery root, beets.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; Why should you eat more dietary fibre and where do you find them? Manuscript: Whatever daily food you have been eating or may be the food your ancestors have cooked down the ages, dietary fibre is a major component on any sensible diet. Eating a very low carb diet like the ketogenic, may not [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":116942,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"aside","meta":{"footnotes":""},"categories":[20,1103],"tags":[12960,12959],"class_list":{"0":"post-42246","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-high-fiber-vegetables","10":"tag-ketogenic","11":"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>Why should you eat more dietary fibre and where do you find them?<\/title>\n<meta name=\"description\" content=\"Manuscript: Whatever daily food you have been eating or may be the food your ancestors have cooked down the ages, dietary fibre is a major component on any 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