By eating as much fibre as possible, we can maintain a healthy metabolism in the long term and say goodbye to the constant feeling of tiredness and hunger.
The Academy of Nutrition and Dietetics recommends a daily fibre intake of 25 grams for women, 21 grams for women over 50, 38 grams for men and 30 grams for women over 50.
The fibre you eat helps the probiotic bacteria that build up the gut flora to multiply. When their numbers are reduced, they are replaced by harmful bacteria that cause, among other things, bloating. A 2017 study found that a diet rich in fibre literally feeds and increases the number of these bacteria and increases the diversity of gut flora.
Water-soluble fibres dissolve in the water, feeding the probiotic bacteria. They can also be found in apples, carrots, potatoes, pulses, cereals, yeast, Jerusalem artichokes, asparagus and garlic. The water-insoluble fibres absorb water in the intestinal tract, speeding up bowel movements and cleansing the intestines. They contain the peel of fruits, vegetables and seeds.
Key points of a fibre-rich diet:
- Fibre is naturally found in all fruits and vegetables, so regular daily consumption is essential. It’s best to eat fruit half an hour before a meal to avoid bloating, and to choose seasonal foods if possible.
- Avoid processed foods because they contain significantly less fibre. This includes white bread and pasta.
- Start the day with oatmeal or wholegrain cereals, topped with fruit. A tasty breakfast porridge can be the basis for healthy digestion and a good metabolism, helping to lower cholesterol and stabilise blood sugar levels, and is particularly good for the colon.
- Substitute rice with bulgur, couscous, quinoa. After washing, boil in twice the amount of water, approx. After 15-20 minutes, by the time all the liquid has been absorbed you should be good to go. If you toast the quinoa slightly before cooking, it will have a slightly nutty flavour.
- Fibre reduces the risk of developing colorectal cancer by increasing the water content and bulk of our stools. In the absence of fibres, bowel movements are also slowed down and persistent constipation can even lead to haemorrhoids.
- Symptoms of a fibre deficiency can include frequent bloating, binge eating, weight gain due to a slowed metabolism, a weakened immune system and feelings of tiredness.
Source: termalfurdo.hu
