‘Include fibre in your diet’ is an age-old saying and for good reason. Fibre is great for your body and has a host of benefits like helping manage weight, lowering blood cholesterol and promoting better colon health. There are several kinds of fibres found in different varieties of food, each with some usefulness; including an assortment of fibres in your diet is the best way forward. Historically fibres have been categorized into two groups – soluble (fibres that dissolves in water) and insoluble (fibres that don’t dissolve in water). However recent research shows that much of what we had thought of them earlier is not entirely correct. For example, some soluble fibres have been found to be providing bulk (increased size and weight of stool) which has been previously only been associated with insoluble fibres. In addition to that, some insoluble fibres have been found to have been broken down by bacteria in the large intestine which was initially only associated with soluble fibres. For this reason, scientists and healthcare professionals do not use the terms, soluble and insoluble anymore.
In recent times, the food industry has caught up and have been adding fibre to popular food products to enable people have a fibre-rich diet. These fibres have similar health benefits as that of fruits and vegetables and can be easily incorporated in many types of foods and beverages. Sometimes fibre ingredients are added to already present fibre in the food, like whole grain breads and cereals; sometimes fibre is added to food and beverages that have no fibre as well, like cereals, milk, baked goods etc.
Some of the most prominent benefits of a fibre-rich diet are –
According to a study in the Annals of Internal Medicine, people who consumed 30 grams of fibre per day with no other dietary restrictions, lost a lot of weight. Fibre-rich diet is more filling, and keeps one satisfied for a longer time. It can also prevent the absorption of some of the calories from the foods eaten. According to Tanya Zuckerbrot, R.D., author of The F-Factor Diet, “Fiber binds with fat and sugar molecules as they travel through your digestive tract, which reduces the number of calories you actually get”
Minimize the risk of Type 2 Diabetes
It is well-established that high fibre-intake lowers the risk of Type 2 Diabetes. Fibre slows the down the process of sugar absorption that leads to reduced glucose levels in the blood and prevention of blood sugar spikes. An analysis of 19 studies found that people consuming more than 26 grams of fibre in a day successfully lowered the risk of the disease by 18%.
Minimize the risk of Heart diseases
Kathy Kastan, president of WomenHeart, the National Coalition for Women with Heart Disease and the co-author of WomenHeart’s All Heart Family Cookbook stressed that “When it comes to heart health, the importance of fibre in your diet cannot be overstated”. According to a study in the Journal of the American College of Cardiology Foundation, that followed 39,876 women over a period of 6 years, found that women who ate an average of 26.3 grams of fibre daily were at a lower risk of getting heart disease than people who ate less than that.
Minimize Cholesterol levels
Fibre being an undigested starch, captures cholesterol and pulls it out of the body via the digestive system. Fibre found in barley, apples, carrots, oranges etc. turns into a gel during the digestive process and impedes the absorption of cholesterol, fat and sugars.
QNET Nutriplus FibreFit
100% natural, QNET Nutriplus FibreFit is a great fibre supplement that can be used in daily diet. Made with Acacia arabica, an ingredient that has been used in Ayurvedic medicine, it helps in conditions like constipation, diarrhea and boosts immunity. By working with specialists who have researched for years to find a way to retain the goodness of Gum Arabica, QNET Nutriplus FibreFit can be simply added to the food while cooking or sprinkled over the dish.
QNET Nutriplus FibreFit is
- Heat stable
- Does not thicken on heating
QNET Nutriplus FibreFit has the following properties:
- Low glycaemic index
- Is an excellent prebiotic
- Aids in bad cholesterol reduction
- Helps in health gut functioning
- Provides the fullness feeling
Enrich your diet with fibre to live a fuller, healthy life.
Top high-fibre foods to add to your diet