Cape Town - Dietary fibre plays a major role in the digestive system and body as a whole. It is important to get the right amount of fibre to ensure that everything works efficiently.
An accumulation of waste food byproducts in the colon can lead to constipation, toxic build up, weight gain and low energy.
This process causes putrefied, nasty materials to stay in the colon too long and old faecal matter starts to harden and stick to the colon.
Six factors that may increase your risk of chronic constipation
Being an older adult
Being a woman
Eating a diet that’s low in fibre
Getting little or no physical activity
Taking certain medications, including sedatives, narcotics or certain medications to lower blood pressure
How much fibre do I need?
Women should be aiming to get 25 grams of fibre every day. Men should be aiming to get 38 grams of fibre every day.
To help ensure you are getting enough out of your diet, try incorporating fibre-rich foods into every meal. Some fibre-rich foods include oatmeal, berries, broccoli, brown rice and breads made of whole grains.
Foods that are high in fibre will absorb water as you digest them. This helps to keep you full due to swelling. When you feel full, you will eat less, and therefore, be able to maintain a healthy weight.
Foods with fibre also tend to be low in sugar which is good for those with diabetes and those wanting to prevent it. High-fibre foods, such as many fruits, also tend to have other critical nutrients, such as minerals, vitamins and antioxidants which help the body all round.
Did you know?
Fiber is not digestible. This may sound like a problem, but it is actually its primary benefit. This helps to bulk up stools so that you do not become constipated. When combined with an adequate water intake, you will have soft stools as well which help to ensure easy elimination. This also helps to prevent haemorrhoids and diverticulitis.