Foods that contain 6g fibre or more per g are considered to be high fibre foods, while those containing at least 3g of fibre or more per g are considered to be a source of fibre.
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Dr Denis Burkitt was the first researcher to connect a high fibre diet with better health. Studying rural communities in Africa, he noticed that eating a traditional diet resulted in healthier stools and bowel movements in contrast to those living in cities and consuming a western diet. Those eating local produce had extremely low incidences of diabetes , irritable bowel syndrome , constipation, diverticular disease, colon cancer or heart disease compared to those consuming a Western diet.
After looking at many factors, Dr Burkitt concluded the high amount of fibre in traditional diets was necessary for maintaining good health. A fibre rich diet can help to prevent constipation see below , diverticulosis , bowel cancer and haemorrhoids. In conjunction with increasing your fibre intake, be sure to keep fluid levels up to help make stools are easier to pass.
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Dietary fibre can also help obesity by slowing down digestion keeping us fuller for longer and helping the release of glucose and insulin. Soluble fibres have been shown to help normalise serum cholesterol levels by binding directly to cholesterol, decreasing the chance of re-absorption and promoting excretion. People are constipated when they strain to have a bowel movement, have hard stools, infrequent or incomplete bowel movements or discomfort. Some people feel fatigue, aches and mental sluggishness from constipation. Constipation affects women twice as often as men and is more common in people over Although age is commonly listed as a cause of constipation, it is attributed more to the result of lifestyle.
Eating low-fibre, packaged or pre-prepared foods, certain medications and a lack of mobility can all contribute to constipation.
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Women often notice that their bowel habits change at various times in their menstrual cycle. Pregnancy is a common but temporary cause and it may also be caused by an underactive thyroid. Bowel movements should be painless.
If you experience pain or blood during a bowel movement, see your GP. It is normal to have one to three soft bowel movements each day. Optimal bowel transit time is twelve to twenty four hours. Slow bowel transit time raises the risk of colon disease and contributes to other health problems.
Soluble fibre is made up of gums and other constituents of plant cells and plant cell walls that swell in water. Soluble fibre promotes the excretion of cholesterol and can be helpful for those suffering from haemorrhoids. Foods rich in insoluble fibre fill you up and are effective at increasing stool size and bulk thus promoting regular bowel movements. Get more fibre in your daily diet by Increase the amount of fibre in your diet slowly. A quick change from a low-fibre to a high-fibre diet can cause gas, cramps and bloating. Add extra vegetables when making meat sauce for lasagne, curries, chilli etc Add peas, beans and lentils to stews and casseroles: Soups and salads packed with fibre: Soaking or stewing dried fruit is a great source of soluble fibre and a yummy pudding option: Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.
All health content on bbcgoodfood. Cuisines American Chinese Greek Mexican see more Dishes Pasta Soup Pie Casserole see more If you're up on the latest weight-loss trends, you've likely come across apple cider vinegar. Check out what the research actually says. Magically turning cauliflower into a vegetable that really resembles white rice couldn't be more simple. The Best Breakfast Foods for Weight Loss Mix up your morning meal and try one—or a few—of these 5 healthy breakfast foods that help you lose weight.
Apple Cider Vinegar and Weight Loss If you're up on the latest weight-loss trends, you've likely come across apple cider vinegar. How to Make Cauliflower "Rice" Pilaf Magically turning cauliflower into a vegetable that really resembles white rice couldn't be more simple. It features a simple homemade basil pesto swirled in at the end to add a fresh herb flavor. If you are very pressed for time, you can substitute 3 to 4 tablespoons of a store-bought basil pesto.
Recipe by Nancy Baggett for EatingWell. Slices of cucumber and tomato tossed with lemon juice and olive oil. Giving tomatoes a stint in a hot oven makes them candy-sweet. It gets its fabulous flavor from garlic, buttermilk and a touch of butter and, best of all, it has about one-quarter of the calories of typical mashed potatoes.
Spotlight on... high fibre diets
If you like, vary it by adding shredded low-fat cheese or chopped fresh herbs. The florets are cut into thick slices and tossed with extra-virgin olive oil and herbs.
Wherever the flat surfaces come into contact with the hot roasting pan, a deep browning occurs that results in a sweet, nutty flavor. It can simmer in the slow cooker all day, which makes it perfect for a healthy supper when the end of your day is rushed. Eat these delicious whole-grain recipes to help whittle your waistline and lose weight.
Mix up your morning meal and try one of these healthy, low-calorie breakfast recipes featuring 5 breakfast foods oatmeal, peanut butter, yogurt, eggs and raspberries that can help you lose weight. Learn more about the 5 breakfast foods to help you lose weight here.
Fill up on fiber with these delicious healthy raspberry recipes. We love raspberries for their sweet tart flavor. Eating more fiber can help prevent weight gain or even encourage weight loss, according to research. So fill up on these high-fiber, low-calorie raspberry recipes for a sweet taste of summer you can enjoy without the guilt. Watching portion sizes is an effective way to stay slim. We make keeping your portion sizes in check easier with these healthy portion-controlled recipes for breakfast, dinner and dessert.
Research suggests that eating more whole grains or including vinegar in your diet may help reduce total body fat and abdominal fat.
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Nuts may help ward off weight gain as well. Trying to slim down? Make one of these healthy lunch recipes featuring foods eggs, avocados, peanuts, chickpeas, artichokes, and green tea that can help you lose weight. Meal prepping can help you lose weight by setting you up for success. Have you tried savory oats yet?
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It's a nice change-up from the sweet way oatmeal is typically served, plus you get a full serving of vegetables. Serve with hot sauce, if desired. Salty cottage cheese and a sweet fresh pear make this snack satisfying. A platter of herbs, scallions and feta is typically served alongside Persian meals in lieu of a Western-style green salad. They are meant to be folded into flatbread as an accompaniment to a meal or sometimes as the meal itself.
This salad is a riff on that, with pomegranate seeds and cucumbers mixed in. Wilted greens topped with fried onions is a mezze must.