Are you getting 30 grams of fibre recommended daily? (WHO Committee on Chronic Degenerative Diseases, ICMR 2010)
There are two kinds of fibre- Soluble and Insoluble.
Insoluble Fibre provides bulk in your diet and promotes satiety (increases fullness).
Soluble Fibre helps in reducing LDL cholesterol (or bad cholesterol) from blood.
3 grams of beta-glucan soluble fibre daily from Oats, in a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. As part of a balanced diet low in saturated fat and cholesterol and accompanied by a healthy and active lifestyle.
Tips to boost fibre intake-
- Makes oats/dalia part of everyday meal.
- Incorporate pulses in one of your daily meals (preferably lunch meal).
- Make half of your grains as wholegrains.
Why oats/dalia differ from other grains?
- Total Dietary Fibre- 9.9-14.9g per 100g serving
- Soluble Fibre- betaglucan- 5g in Oatmeal and 7.2g in Oatbran
👉🏻Sources of Fibre in diet
The NHS advises getting about 18g of fibre a day, but most people only eat about 14g. So how can you get more healthy fibre into your diet?
Here are 10 good sources of fibre:
- Beans- Half a tin of baked beans (200g) is 7g of fibre.
- Wholegrain and wholemeal- Skip white bread and pasta, look out for wholegrain and wholemeal on the labels.
- Brown or wholegrain rice- White rice doesn’t offer as much fibre.
- Keep your finger on the pulses- As well as beans, chickpeas and lentils are full of fibre, high in protein and low fat.
- Nuts- Almonds and walnuts have more fibre than other nuts.
- Skin and seeds of fruits and vegetables are rich in cellulose or insoluble fibre. Raw fruits and vegetables are good sources.
- Dried fruit– If fresh fruit isn’t available, dried fruit offers a fibre-full snack. A 50g portion of dried figs is 4g fibre.
- Bran based cereal and other healthy cereal options- To count as high-fibre food, it has to contain at least 6g of fibre per 100g. A 30g bowl of bran flakes delivers 4g of fibre.
- Porridge– Porridge is made from oats which are a great source of fibre.
- Fruit and veg.- At least 5-a-day portions and the crunchier, the better. A medium-sized apple alone is 2g fibre.
Please See– Dietary fibre must be restricted or avoided in ferbile states (fevers), diarrhoea, mouth ulcers, peptic ulcers etc. Consult your doctor for fibre intake recommendations if you have these or any such medical conditions.