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How Much Dietary Fibre?
The Department of Health recommends that you consume a minimum of 18 grams of dietary fibre per day, from a variety of foods whose constituents contain fibre. Although it does not differentiate between types of fibre.
Research suggests that 35-50 grams (1-2 ounces) per day brings optimum bowel health for adults, but the average person only gets about 12 grams per day.
Where do I get fibre? What are high fibre foods?
Foods from plant sources are the only ones that supply us with enough fibre necessary for health. Animal products lack fibre. High fibre foods include:
- Unprocessed seeds like flax, psyllium, sesame, sunflower and chia, and nuts (but not the oils from them);
- Wheat, oat, barley, and rice bran and other whole grains such as brown rice (but not the white rice or white flour made from them);
- Certain vegetables such as beets, asparagus, broccoli, artichokes, carrots, brussels sprouts, parsnips, spinach, and yams (excluding one-celled greens);
- Mucilaginous herbs like slippery elm;
- Several kinds of seaweed such as kelp or dulse;
- Legumes such as kidney, lima, pinto, navy and soy beans, chickpeas, lentils, and peas.
- Pectin of some fruits such as apples, pears, prunes and raspberries;
- Supplements of concentrated fiber.
Diets deprived of fibre can be corrected by incorporating more of the fiber-rich foods (such as the ones listed above) into your diet, or by adding fibre supplements to fiber-poor foods.
Can fibre help with weight loss?
Fibre can be a useful ally on a weight loss plan:
- Most dietary fibre does not contain any calories, which means that fibre rich foods are often lower in calories than foods containing no/small amount of fibre.
- Fibre also takes longer to chew, which automatically slows down your eating speed. By doing this it gives your brain longer to register feelings of fullness, so you are less likely to overeat.
- Fibre rich foods also act like a sponge and absorb and hold onto water as it is chewed in the mouth and passes to the stomach. Fibre rich foods will swell up in the stomach and help you feel full.
- Fibre stays in the stomach longer, keeping you full and less likely to want to snack between meals.
How can I supplement my diet with fibre?
Udo's Choice Beyond Greens
Some fantastic products exist to boost the amount of soluble and insoluble food in your diet. Beyond Greens provides both kinds of fibre; especially rich in water-soluble mucilage. As well as fibre, Beyond Greens also contains:
- 50 super foods, food concentrates, and plant extracts;
- A rich blend of greens from 9 different sources: organic alfalfa, barley, rye, and oat grass powders; spirulina; chlorella; broccoli; parsley; and kale;
- Omega 3 and 6 essential fats from organic flax, sunflower, and sesame seeds, as well as pumpkin seed, and rice and oat germ;
- Protein from seeds and greens;
- Both kinds of fiber; especially rich in water-soluble mucilage;
- Phytonutrients and antioxidants from many herbs to support the functions of inner organs: immune system, cardiovascular system, digestive system, liver, kidneys, and pancreas;
- Concentrates of the best vegetables: carrot, tomato, beet, kale, and others;
- Low carbohydrates and therefore good for weight loss and glucose stability;
- A completely vegetarian meal;
- A food free of dairy, wheat, yeast, and other common allergens; and
- Taste enhanced greens with natural flavors.