Some of you may not know that there are two different types of fibre, both of which have ample benefits for our bodies including aiding digestion, and preventing diseases. To ensure that you get enough fiber, eat a variety of foods, including:
. Dried beans and peas
. Fruits
. Vegetables
. Whole grains
The two different types of fibre are:
Soluble fibre attracts water and turns to gel during digestion. This slows digestion. Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. Soluble fiber has been scientifically proven to lower cholesterol, which can help prevent heart disease.
Insoluble fibre is found in foods such as wheat bran, vegetables, and whole grains. It adds bulk to the stool and appears to help food pass more quickly through the stomach and intestines.
A few words of caution:
When you start to try and eat more fibrous foods, you are going to want to start slowly, your body will adjust to your new fibre intake, but it may take some time.
Add fibre gradually over a period of a few weeks to avoid abdominal discomfort. Water aids the passage of fibre through the digestive system. Drink plenty of fluids.
Peeling the skin off the fruit of vegetable can reduce the fibre content. The good part is eating fibre rich foods can be beneficial, whether it they are cooked or raw.
If you are going to use dry legumes (beans and peas) , you may want to soak them overnight, before you use them. This will help to reduce the gaseous symptoms commonly associated with “the magical fruit”.
Try this recipe that I have come up with, its fibre and protein packed!
Chickpea “pasta” Dish
-1 large can diced tomatoes ( drain off some of the extra liquids)
-1 can on drained and rinsed chickpeas
-1 can of corn
-1 half diced onion
- 1 half red or green pepper diced
-minced garlic (as much or as little as you like)
-1 tsp oregano
-pinch of red pepper chili flakes
-pinch of salt.. lots of pepper
Preparation:
First put a half a tablespoon of olive oil into a skillet or wok and cook garlic until golden brown, then add tomatoes. Simmer for a few mintues then start adding other ingredients. Season until you like the taste. Remember the less salt you use the healthier. I recommend drinking this with a glass of Skim milk to complete the meal!
This makes for an amazing meal!
Source: MEDLINE PLUS
