Last week I met with my friend Dani to discuss
her weight loss success, which had me wondering
for some time now.
……” As you know, I’m going to the gym almost
Six months ago one evening, I saw our nutritionist,
who told me that I was overweight, and I did need
to lose some of my weight if I wanted to continue
with my routines.
I remember clearly she emphasized that I
should be eating a high fibre diet every day.
At that moment I started thinking that I must
change my daily eating habits, and focus
on her advice if I wanted to see results.
And so I did.
I began following a wholesome high fibre diet,
which together with my daily exercise changed
my body, and my whole life — and the results
are obvious “.
She said smiling happily.
The word Fibre originates from the Latin Fibra.
It refers to very specific nutrients that when eaten,
can not be digested by the human digestive system.
The history of dietary fibre goes back to ancient
Greece. At that time, they knew that eating fibre
was beneficial to their digestion.
But at the same time they believed that fibre was
a food waste, which not only was not absorbed in
any way but also it was causing the excretion of many
other useful nutrients from the body.
Furthermore, since it was a substance that offered
nothing to the taste and texture to any foods, they
took every necessary step to eliminate it from all
Source Of Nourishment
There are two categories of dietary fibre.
* Soluble Fibre:
This dissolves in water and becomes gelatinous
Its benefits are:
– Reduction of cholesterol levels.
– Regulation of blood sugar levels.
– Improvement of Digestive and Immune systems.
– Enhancement of the overall health.
* Insoluble Fibre:
This does not dissolve in water but it passes through
the digestive track unchanged.
Its benefits are:
– Regulation of bowel movements.
– Maintenance of bowel health.
Your Best daily dietary fibre choices are as follows:
For Soluble Fibre eat,
1) Peas, Beans and Lentils.
2) Oats and Rye.
3) Avocado, Broccoli and Carrots.
4) Prunes and Berries.
5) Sweet Potatoes and Onions.
6) Almonds and Flax Seeds.
For Insoluble Fibre eat,
1) Brown Rice, Quinoa and Faro.
2) Nuts and Seeds.
3) Green Beans and Spinach.
4) Cauliflower and Courgette.
Health – Giving
Here are some suggestions for adding more
fibre to your every day protein meals:
a) Start your day with a wholesome breakfast like
whole oats with blueberries, seeds and almond milk.
b) For lunch cook legumes like beans, lentils or split
peas with plenty of vegetables.
c) For dinner cook sweet potatoes, whole wheat pasta
or brown rice with some vegetables again.
d) For snack you can have fruits like apple and pear,
nuts or make your own cake using quinoa, rice, oat and
Eating fibre rich foods has major health benefits,
including body weight control.
Fibre does not add calories and at the same time it
will give you the feeling of fullness, so you will not
want to eat any more.
In addition, high fibre foods contain a lot of vitamins,
minerals and other essential nutrients for health
In conclusion, focus on all sources of fibre in your
every day diet to collect and enjoy the benefits.