Dietary Fibre

Dietary Fibre is an element from plants that is essential for good health but not directly absorbed by our body. Only foodstuff of plant origin contains dietary fibres. Meat and other foodstuff of animal origin do not contain dietary fibres.

Dietary fibre is important because it:

1. Contains Vitamin B complex,Vitamins C and E, minerals and 2 types of carotenes. Thus it keeps us healthy.
2. Stimulates the colon lining to enhance peristalsis and therefore, bowel movement, to prevent or relieve constipation, hemorrhoids and diverticulosis.
3. Slows down the entry of glucose and cholesterol from the intestines into the circulation, which helps in balancing blood glucose level to control diabetes.
4. Enhances the excretion of cholesterol and fat to reduce blood cholesterol level and prevent heart disease.
5. Helps in weight control because it is of low calorie content and gives us a full feeling.
6. Prevents colon cancer. This is because dietary fibre enhances peristalsis, thereby shortening the stay of carcinogens in digested food in the intestines.

How to increase fibre intake in our daily diet? 

Breakfast 

• Pick wholemeal bread which contains plenty of fibre instead of white bread.
• Mix milk with cereals for breakfast and serve with fruits.

Lunch and Dinner

• Have red rice or brown rice if possible, otherwise mix it with white rice.
• Have at least 240 grams of vegetables and beans everyday.
• Pick high-fibre toppings.
• Make soup with beans or vegetables or have them with the soup.
• For dessert, have fruits or bean-based ones.

Snack

• Pick wholemeal bread and high-fibre biscuits.
• Vegetables and fruits such as cucumbers, carrots, small tomatoes, apples and bananas can be taken as snacks.