{"id":2027,"date":"2020-07-08T14:21:53","date_gmt":"2020-07-08T12:21:53","guid":{"rendered":"https:\/\/dieticiansatwork.co.za\/blog\/?p=2027"},"modified":"2020-07-08T14:21:55","modified_gmt":"2020-07-08T12:21:55","slug":"are-you-eating-enough-fibre","status":"publish","type":"post","link":"https:\/\/dieticiansatwork.co.za\/blog\/are-you-eating-enough-fibre\/","title":{"rendered":"Are you eating enough fibre?"},"content":{"rendered":"\n<p>By Colette Dreyer RD(SA)<\/p>\n\n\n\n<p>Dietary fibre is known as edible\nplant components that can\u2019t be digested. Dietary fibre is an important part of\na healthy diet. The are two types of fibre, known as soluble and insoluble fibre.\n<\/p>\n\n\n\n<p>Soluble fibre dissolves in water,\nwhich forms a gel. An adequate amount of fibre, specifically soluble fibre\nintake may lower the risk of certain chronic diseases such as type 2 diabetes,\nobesity and cardiovascular disease. Foods rich in soluble fibre include sweet\npotato, oats, legumes, rice, avocado, broccoli, black and lima beans etc. <\/p>\n\n\n\n<p>Insoluble fibre does not absorb water\nand contributes to the bulk of the stool. Insoluble fibre may assist in\npreventing constipation, ensuring regular bowl movements and may increase satiety\nwhich can play a role in weight loss. Food rich in insoluble fibre include\nwhole wheat products, potatoes, cauliflower, green beans and the skin of root\nvegetables. <\/p>\n\n\n\n<p>Bothe soluble and insoluble fibre\nare important for your health. The general recommendation for total fibre intake is 25 \u2013 30g per day, where at least 10g\nshould come from soluble fibre. <\/p>\n\n\n\n<p><strong>Tips to include more fibre in your diet:<\/strong><\/p>\n\n\n\n<ul><li>Eat a\nhigh fibre breakfast cereal<\/li><li>Eat 5\nfruits and vegetables daily<\/li><li>Eat\nwhole foods, rather than processed foods<\/li><li>Add\nsome nuts, fruits or seeds to plain yogurt<\/li><li>Include\nsome dried beans, peas and vegetables to soups<\/li><li>Eat vegetables\nas a snack such as green or edamame beans, carrots or corn sticks. <\/li><li>Use\nhealthy high fibre dips such as hummus or guacamole. <\/li><li>Eat other\nfibre rich snacks such as homemade popcorn and roasted chickpeas<\/li><\/ul>\n\n\n\n<p><strong>Table 1: Example of how much you should be eating to meet the daily fibre\nrequirements<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"\"><tbody><tr><td>\n  Product\n  <\/td><td>\n  Fibre\n  content\n  <\/td><\/tr><tr><td>\n  1 cup Oats\n  <\/td><td>\n  8.2 g\n  <\/td><\/tr><tr><td>\n  2 Fruits\n  <\/td><td>\n  4.4 g\n  <\/td><\/tr><tr><td>\n  2 slice whole wheat bread\n  <\/td><td>\n  3.8 g\n  <\/td><\/tr><tr><td>\n  3 Vegetables\n  <\/td><td>\n  4.8 g\n  <\/td><\/tr><tr><td>\n  1 cup brown rice\n  <\/td><td>\n  3.0 g\n  <\/td><\/tr><tr><td>\n  Total\n  <\/td><td>\n  24.2\n  g\n  <\/td><\/tr><tr><td>\n  Add 1 tsp flaxseeds\n  <\/td><td>\n  1.9 g\n  <\/td><\/tr><tr><td>\n  Eat 1 extra vegetable portion\n  <\/td><td>\n  1.6 g\n  <\/td><\/tr><tr><td>\n  Total\n  <\/td><td>\n  27.7\n  g\n  <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>1.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; Mirmiran P, Bahadoran Z, Khalili\nMoghadam S, Zadeh Vakili A, Azizi F. A prospective study of different types of\ndietary fiber and risk of cardiovascular disease: Tehran lipid and glucose\nstudy. Nutrients. 2016;8(11):686.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>By Colette Dreyer RD(SA) Dietary fibre is known as edible plant components that can\u2019t be digested. Dietary fibre is an important part of a healthy diet. The are two types of fibre, known as soluble and insoluble fibre. Soluble fibre dissolves in water, which forms a gel. An adequate amount of fibre, specifically soluble fibre [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":2028,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","jetpack_post_was_ever_published":false,"footnotes":""},"categories":[6],"tags":[],"aioseo_notices":[],"jetpack_featured_media_url":"https:\/\/dieticiansatwork.co.za\/blog\/wp-content\/uploads\/2020\/07\/Fiber.jpg","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p4CNFS-wH","_links":{"self":[{"href":"https:\/\/dieticiansatwork.co.za\/blog\/wp-json\/wp\/v2\/posts\/2027"}],"collection":[{"href":"https:\/\/dieticiansatwork.co.za\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dieticiansatwork.co.za\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dieticiansatwork.co.za\/blog\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/dieticiansatwork.co.za\/blog\/wp-json\/wp\/v2\/comments?post=2027"}],"version-history":[{"count":1,"href":"https:\/\/dieticiansatwork.co.za\/blog\/wp-json\/wp\/v2\/posts\/2027\/revisions"}],"predecessor-version":[{"id":2029,"href":"https:\/\/dieticiansatwork.co.za\/blog\/wp-json\/wp\/v2\/posts\/2027\/revisions\/2029"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dieticiansatwork.co.za\/blog\/wp-json\/wp\/v2\/media\/2028"}],"wp:attachment":[{"href":"https:\/\/dieticiansatwork.co.za\/blog\/wp-json\/wp\/v2\/media?parent=2027"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dieticiansatwork.co.za\/blog\/wp-json\/wp\/v2\/categories?post=2027"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dieticiansatwork.co.za\/blog\/wp-json\/wp\/v2\/tags?post=2027"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}