High Fibre Diet

                                            HIGH FIBRE DIET

What is fibre?

v  Fibre is the indigestible part of plant foods also known as roughage

v  It  eases bowel movements and to helps keep the digestive system healthy

What are the benefits of fibre?

v  Stabilizes blood sugar, Manages blood pressure, Lowers blood cholesterol

v  Increases the feeling of being full and aids in weight loss

v  Regulates bowel movement and reduces the risk of digestive and bowel diseases

v  Prevents heart diseases and weight gain

What are the types of fibre?

v  There are two types of fibre: soluble and insoluble

v  Both types of fibre are present in all plant foods, but rarely in equal proportions

v  Animal foods such as meats, fish, eggs and dairy products have no fibre

Soluble Fibre

v  Dissolves in water and form gel which slows down digestion. It delays emptying stomach and makes to feel full which helps in weight control

v  Soluble fibre helps soften the stools and make them easier to pass and to have a healthier colon by increasing the amount of healthy bacteria

v  Slows stomach emptying and have a beneficial effect on insulin sensitivity, which may help control  and prevent diabetes

v  Soluble fibre can also help lower LDL(bad) cholesterol by interfering with the absorption of dietary cholesterol

v  Food sources – Oat bran or oat meal, barley, rye, legumes like dried peas ,beans, soybeans, chick peas, black eyed peas, citrus fruits , apple, ripe banana, pears, plums, straw berries, avocado, cucumbers, celery, broccoli, root vegetables such as carrots, potatoes, sweet potatoes, almonds, flax seeds

Insoluble Fibre

v  They are gut-healthy fibre because  they have a laxative effect helps prevent constipation and other digestive disorders like diverticulosis and irritable bowel syndrome and colorectal cancer

v  Does not dissolves in water, so they pass through gut without being broken down and helps other foods move through the digestive system more easily

v  Food sources –Whole grains like whole wheat, brown rice, wheat and corn bran, maize, oats, all millets, cabbage, broccoli, onions, skin of tomato, carrots, green beans, dark leafy vegetables, grapes, unripe banana, fruits and root vegetable skins, nuts and seeds

Tips to increase fibre

v  Eat more whole fruits instead of fruit juice

v  Snack on raw vegetables and fruits and eat the skins and seeds of vegetables and fruits

v  Replace refined wheat flour (maida) products with whole grain products [ e.g parota Vs tenai dosai / varau idly (or) white rice Vs kuthiraivali rice)

v  Have a small handful of almonds or other nuts instead avoid potato chips, bakery products, sweets and  deep fried snacks

Note:

v  Increase the amount of fibre slowly and drink plenty of fluids to avoid discomfort and gas

v  Constipation can occur if insufficient fluid is consumed with a high fibre diet

Fibre content of some foods

Food	Fibre in gms/100gms
Kuthiraivali (Bainyard)  -raw	10.0
Varagu (Kodo Millet) - raw	9.0
Tenai (Foxtail Millet) - raw	8.0
Samai - raw	7.6
Oat meal - raw	7.0
Barley - raw	3.9
Ragi - raw	3.6
Organic hand pounded parboiled rice- raw	2.5
Whole wheat flour - raw	1.9
Pomegranate (medium)	11.3
Pears (medium)	5.5
Apple (medium)	4.4
Orange / Banana (medium)	3.1
Cooked channa (1/2 cup = 100 g)	7.6
Cooked peas (1/2 cup=100g)	4.4
Cooked cabbage (1 cup = 145g))	3.0
Cooked spinach ½ cup=100g)	2.5
Almonds (one ounce = 23 nuts)	3.5
Fenugreek seeds ( 1tbsp)	3.0
Pistachio nuts (one ounce = 49 nuts)	2.9
Flax seeds (1 tbsp)	1.9