Fibre – Are You Getting Enough?
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Fibre – Are You Getting Enough?

If you’re following a diet that is high in fibre; why not try adding a bowl of porridge into your meal plan to increase your fibre intake from the very start of the day. Here’s some of the benefits of doing so:

Porridge is rich in fibre, which means that this rough stuff can help lower cholesterol, keep your blood sugar stable and make it easier to lose weight. Fibre may not be a ‘nutrient’, in so many words, but it is one of the most important components of our diets.

If you’re following a diet that is high in fibre; why not try adding a bowl of porridge into your meal plan to increase your fibre intake from the very start of the day. Here’s some of the benefits of doing so:

Fights Heart Disease

The soluble fibre in oats is called beta-glucan; it acts almost like a sponge in the intestine, absorbing and filtering cholesterol- rich acids. This process is known to lower bad cholesterol which in turn improves the health of our heart and lowers blood pressure.

Type Two Diabetes  

In the UK, nearly 4 million of us have diabetes! Now that’s a lot of people! It is mostly type 2 diabetes which has strong links to lifestyle factors such as being overweight and inactivity.

The fibre content in porridge helps slow the absorption of sugar, which may improve blood-glucose levels for people who suffer from diabetes.

Controlling blood glucose levels has the added benefit of reducing the likelihood of kidney problems, stroke and heart disease.

Weight Loss

Fibre can also help you get to, or stay at a healthy weight by keeping you feeling full without adding too many calories.

Porridge is also thought to relieve some symptoms associated with IBS, as it is low in short chain carbohydrates called FODMAPs. We’ve compiled a handy guide to the foods that are perfect if you’re following a diet low in FODMAPs

Infection

Beta-glucan is known for helping the body respond and fight infection. This is great if you’re prone to colds and virus’ or have a weak immune system.

How can I increase fibre?

There are plenty of ways to increase your fibre intake immediately and without even going out of your way too much:

  • Add fresh or dried fruit to your breakfast. For a real fibre boost, combine both fresh and dried fruit to top a bowl of porridge
  • Choose a wide variety of fibre sources – be sure to eat your five fruit and vegetables each day
  • Choose wholemeal, wholegrain, granary or multi-seed bread
  • Choose brown rice or beans to bulk out your meals, rather than a refined carbohydrate. Unrefined whole foods are always higher in fibre

Are you getting enough?

The recommended daily fibre allowance differs for both men and women.  Men should try to consume at least 30 grams a day, while women should get 20 grams.

Adding berries, seeds and nuts to the porridge increases its fibre content. In a MOMA porridge pot there is 5.5g of soluble fibre for a fantastic fibre fuelled start to the day.