How to eat more fibre for optimal health.

   Diets, gosh I hate that word. There are so many diets out there that promise to aid fat loss, increase athletic performance and give you the perfect body. This ranges from the very popular

   Diets, gosh I hate that word. There are so many diets out there that promise to aid fat loss, increase athletic performance and give you the perfect body.

This ranges from the very popular Keto diet that emphasizes eating more fat, moderate protein and minimum amounts of carbs.

   There is a Vegan diet that promotes eating no animal products for weight loss and optimal health. There is also the Weight watchers eating plan that emphasizes getting points assigned to the food eaten.

    These diets are great but no one diet fits all. What works for someone else may be bad for you.

   The Keto diet is great for people who suffer from epilepsy and diabetes, it is expensive and causes constipation because it is extremely low in dietary fibre and it is extremely restrictive.

It can also cause a reduction in muscle mass and athletic performance due to lack of carbohydrates which is needed for energy.

The Keto diet is also not suitable for people with kidney stones due to its high-fat content.

  The Vegan diet on the other hand though is rich in antioxidants can be restrictive like the Keto diet. It can lead to a deficiency in Vitamin B12.

However, there is a diet that I find generally beneficial for everyone. It is great for the Olympic power lifter to the average Joe.

  That diet is a High Fibre Diet. But what is a high fibre diet? This is a diet that is rich in unrefined foods.A high fibre diet has a lot of nutritional benefits.

It improves digestion, promotes gut health and regular bowel movement.Eating foods high in fibre reduces your risk of cancer, diabetes and heart disease. It slows the circulation of toxins in the body and aids the excretion of excess estrogen.

A high fibre diet is your best friend if you are trying to lose body fat. Fibre slows down digestion so you fuller for longer. That stops you from overeating and they are rich in vitamins.

But before you start increasing your fibre intake, you need to know that there are 2 types of fibre:

  • Soluble Fibre.
  • Insoluble Fibre.

Soluble Fibre.

This type of dissolves in water to form a gel-like substance. It helps lower blood sugar and cholesterol.

Insoluble Fibre.

This type of fibre on the other hand does not dissolve in water like the former.

It absorbs water and makes bowel movement easier.

This type of fibre is extremely good for helping you eliminate excess toxic hormones from your body.

However, you need to do certain things to get the most out of most out of eating fibre.

These are:

  • Exercise.

Exercise imcrease blood circulation which in turn promotes bowel movement.

The best exercises to include to your routine are yoga, pilates and running.

  • Drink more water.

Drinking more water especially warm water on an empty stomach promotes bowel movement.

This happens because your body naturally wants to excrete waste matter after consuming a warm beverage.

You can add lemon and apple cider vinegar to your warm water for an extra zing.

So where and how do you increase your fibre intake?

We increase them by eating more unrefined foods. Examples of the foods are:

  1. Grains.

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Examples of these are:

Brown rice, whole wheat, millet, barley, maize and oats.

2. Legumes.

 

Examples of these are:

Black beans, kidney beans, black eye peas, pinto beans and chick peas.

3. Lignames.

Example of these are Flaxseeds and Chia seeds.

4. Citrus Fruits.

Examples of these are Grapefruit, Oranges, Tangerine,Lemons and Lime.

5. Berries.

Examples of these are strawberries, blueberries, blackberries and raspberries.

6. Vegetables.

These include carrots, cabbage, lettuce, brocolli, spinach, brussel sprouts and kale.

Other foods that are high in fibre include pomegranate, bananas, pears, avocadoes, parsnips, almonds, corgette and apples.

Note that though some of these foods are high in fibre, they may also be high in carbs too.

So its may be best for you to limit the quantity of grains and legumes you eat if you are trying to lose body fat.

Also increase you fibre intake gradually. Eating too much at once may lead to diaherra and malabsorption of some nutrients in the food.

There you have it. Start eating more fibre because some of these foods are simply delicious.

 

 

 

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