Fibre, how does it help you? Fibre-rich foods for losing weight. Combats diabetes, colon cancer and constipation
Coconut flour. Did you know that, in small amounts, coconut flour is a delicious and healthy substitute for powdered sugar to decorate cakes? That's smartAmber Albarda, nutrition coach, author of the cookbook Gezond Bakken (Healthy Baking), p.67
Fibre is crucial for your body. It ensures that we have a good bowel movement, it nourishes the bacteria in our intestines, helps us to lose weight, lowers blood sugar levels and combats constipation. And so it comes as no surprise that people who eat a lot of fibre are generally healthier, having a reduced risk of heart attacks, being overweight and suffering from type 2 diabetes.
Fibre aids digestion and indirectly assists weight loss, helps you to get a flat stomach, easy bowel movements and combats constipation
Fibre is important when it comes to digestion. While you might think that fibre provides little or no nutrition – in the small intestine it is not even broken own, and depending on the type of fibre, only a small amount is digested in the large intestine – it is still crucial for proper bowel functioning. It absorbs moisture, benefitting bowel movement, although drinking sufficient water is of course still important.
Lose weight quickly with a fibre-rich diet, good digestion and few calories
Aside from improved digestion, fibre also makes you feel satiated quicker. If you’ve eaten a meal full of fibre you will feel full for longer, diminishing the chance of you eating more than you need. Fibre contains no calories but fills your stomach, which is one of the reasons you should eat lots of fibre to maintain a healthy weight.
Recommended Daily Intake (RDI) for fibre, eat healthy
It is recommended that you eat a minimum of 25 grams of fibre daily if you are a woman, and if you are a man you should eat 38 grams a day. But most people only eat around 15 to 17 grams of fibre a day. Fortunately it is easy to increase this amount by consciously choosing which foods you eat. Eating consciously and healthy is recommended when it comes to consuming the optimum amount of fibre. As we will explain in this article, it is actually good to eat even more than the recommended daily intake.
Eating fibre-rich food: coconut flour, chia seeds and wheat germ packed with fibre
- Avocados 6.7%, and are also crammed with healthy fats, vitamin C and vitamin E
- Chickpeas 7.6%, packed with protein and minerals
- Lentils 7.9%, also packed with protein and nutrients
- Oats 10.6% one of the healthiest grains, full of antioxidants
- Dark chocolate 10.9%
- Almonds 12.5%
- Popcorn 14.5%, full of fibre but watch the fat content that can be hidden in popcorn
- Amanprana wheatgerm 25%
- Chia seeds 34.4%, one of the most fibre-rich of the natural and unprocessed foodstuffs
- Amanprana coconut flour 50.5% , organic and 100% natural
Research into fibre: chance of diabetes decreases dramatically through a healthy and fibre-rich diet
Fibre ensures that food being carried to the small intestine is slowed down, which means your blood sugar levels are slower to rise and fall. Rapid fluctuations in your blood sugar levels are a major contributor to developing type 2 diabetes. The majority of diabetics suffer from type 2 diabetes, which is characterised by the fact that insulin levels are not optimal as the pancreas is unable to produce it properly, which has major consequences.
Research into fibre and diabetes: low glycemic index
Research at the University of Glasgow (Source: http://www.diabetologia-journal.org/files/InterActConsortium.pdf) has shown that eating around 26 g of fibre a day reduces the chance of developing type 2 diabetes by a fifth. Moreover, researchers observed that increased fibre consumption also affected the subjects’ weight, and they reached a healthier weight. The study lasted 11 years and involved 12,403 people who were diagnosed with diabetes and 16,853 people residing in 8 different countries in Europe. It was one of the biggest diabetes studies ever conducted.
They said that achieving a healthier weight by eating increased amounts of fibre was combined with nutrients such as magnesium, vitamin B, vitamin C and vitamin E, all of which have a protective purpose. Fibre-rich meals also generally have a low glycemic index, which means they do not create peaks for insulin production and the pancreas is also not as impaired.
Up to 48% reduced risk of type 2 diabetes by eating enough fibre and healthy
Another study by the Harvard Public School of Health (Source: http://www.hsph.harvard.edu/nutritionsource/carbohydrates/fibre/) demonstrated that people who ate an average of 34 grams a day of fibre in wholemeal reduced the chance of premature death by 17%. Wholemeal grains contain the entire grain, including the germ and bran. Eating seeds and sprouts has the same result.
According to the study, a fibre-rich diet reduces the chance of dying from lung disease by 11% and the chance of diabetes by up to 48%. This reduced chance was compared to people who only ate 3.98 grams of fibre a day on average. Even when one looks at general health, exercise and obesity, the study results remain the same.
Fibre and colon cancer: fibre-rich and healthy food combats intestinal complaints and colon cancer
Colon cancer is the fourth-deadliest disease in the world, and it kills over 600,000 people a year. In a recent publication the WCRF (World Cancer Research Fund) (Source: http://www.wkof.nl/sites/default/files/Verklein-de-kans-op-kanker.pdf ) is stated that in its opinion the evidence of the protective effect of nutritional fibre against colon cancer was now ‘compelling’ instead of just ‘probable’. They stated that the reason that the chance of colon cancer was reduced by fibre was that food does not spend as much time in your intestines, as the fibre accelerates the digestive system.
Changing your diet has an amazing effect upon your chances of developing colon cancer: we recommend healthy food packed with fibre
Living on hamburgers, cookies and steaks for two weeks will dramatically increase your chance of getting colon cancer; but luckily a fibre-rich diet can rectify the damage done.
It was already known that people moving from Africa to the West had an increased chance of developing colon cancer. The University of Pittsburgh (Source: http://www.nature.com/ncomms/2015/150428/ncomms7342/full/ncomms7342.html) wanted to conduct further research in this regard in order to ascertain what would happen if African volunteers stuck to an extremely Western diet for two weeks while their Western counterparts switched to an African diet. The Western diet consisted primarily of hamburgers, hotdogs, steaks and other fatty foods low in fibre. The African diet meanwhile consisted mostly of fish, fruit, vegetables, lentils and maize. The results of switching to another diet for just two weeks were amazing.
Less chance of colon cancer, alleviated intestinal complaints. The major results of a different diet
The subjects’ intestines exhibited a range of changes that dramatically increased or reduced the chance of developing colon cancer. The Western test subjects scored much better on some tests, with their intestines not as inflamed and irritated and suffering from fewer intestinal complaints. Researchers were particularly astonished by the fact that so many changes could arise in just two weeks. So why did the scientists thinks that the absence of fibre in their subjects’ diet made the difference? The African diet contained five times the amount of fibre. When fibre is in our intestines the bacteria present produce healthy chemical reactions. The bacteria that react to fat are meanwhile often associated with colon cancer.
- Extra fibre-rich 50%
- Gluten-free flour
- Easy bowel movement/flat belly