Eating is one of the greatest pleasures in life. Life is becoming fast day by day .The drudgery and tedium have been removed from so many day to day jobs, allowing us more time to live life in fast lane, to work full time as well as run a home. Foods are being processed and prepared so that we simply have to heat them up. It is the preparation of food for an easy life, which triggers the concern. Prepared and processed food cut down dramatically on the time required to produce a meal but it is the things that are added to these foods, like additives and preservatives, and, most importantly, the things that are taken away, like bran and other forms of fibre which should be considered in a balanced and a healthy diet.
Not all processed food products are complete foods; white flour, which has all the bran, removed from it, is a processed food and so is white rice, which has been polished to remove the outer husk making it quicker to digest.
WHAT IS FIBRE?
Fibre has become a buzzword of modern age, prompted by growing concern and awareness of a healthy diet. Fibre is made up of complex carbohydrates. Dietary fibre is a substance that forms cell walls of the plants. There is no dietary fibre in fish, meat or dairy products. It does not contain any vitamins or minerals. This was the reason why milling and processing of foods was found to be a good idea of getting rid of tough outer coating to get the food which was easily digestible. Most of the diseases of modern world were related more to vitamin deficiencies rather than lack of fibre.
Fibre can prevent digestive problems.
A diet rich in fibre enhances bowel movements thus preventing constipation, haemorrhoids and intestinal problems like swelling of colon and rectum. Fibre prevents gallstones and appendicitis.
Diabetes- fibre intake slows down the absorption of sugar in the blood stream thus maintaining the blood sugar levels in diabetic patients.
Weight Loss- It is the most important factor in a weight loss program. It helps you have a “full tummy” which kills the urge to eat more.
Fibre prevents gastric troubles and heart diseases.
Basic principles of high fibre diet
Use fresh fruits whenever possible. Use basic products that have been processed as little as possible to maintain their natural fibre content. It has become fashion to eat white bread. But this is made from processed flour, which has minimum fibre in it. Moist and spongy breads are more in now days. It seems that every last trace of fibre has been removed from such breads. Whole wheat or multigrain bread is surely a better choice.
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A high fibre diet requires you to eat plenty of fruits and vegetables and less of dairy and meat products. Consume more natural cereals, legumes and grains, pulses and beans.
It is a good idea to try and eat some raw foods every day .You can include fruits, raw carrot and celery. Make a habit of eating fresh salad every day. To gain maximum amount of fiber from fruits and vegetables you should not peel them.
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Amount of fibre necessary
An adult should consume between 12grams to 18 grams of fibre every day
Remember not to include too much of fibre content in your diet initially as it might lead to flatulence and gastric troubles. Increase the amounts gradually.
