The role of fibre goes beyond keeping our digestive tract in order. It can also help with weight loss or maintenance, control blood sugar, lower cholesterol levels, and reduce the risk of heart disease and diabetes.
What is fibre?
Fibre is a type of carb that occurs in plant-based foods. Most carbs get broken down into glucose, but fibre remains intact while passing through the digestive system. Eating fibre keeps you full longer and regulates blood sugar levels by slowing down the rate at which digestible carbs is absorbed into the bloodstream.
Also, some types of fibre contain pre-biotics that promote the growth of healthy gut bacteria, which is necessary for numerous bodily functions, such as maintaining our nervous system.
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You’re not getting enough, though
However, a lot of us aren’t hitting our daily recommended amount of fibre: 20 grams per day for women and 26 grams for men. Statistics say that one in four Singaporeans experience chronic constipation.
If you’re one of them, it’s time to start adding fibre to your diet. And that starts with making smarter food choices, which is actually easier than it seems. Besides the obvious foods like bananas and beans, this nutrient is present in foods you might not even think about.
Here are some ways you can add more fibre to your everyday meals while still retaining the taste factor!
Text: Joyce Chua, and Janice Sim/Shape