Alex's Journey

The miracle food? Fibre of course. Eating fiber has many benefits for your health. The consumption of soluble fiber has been shown to protect you from developing heart disease by reducing your cholesterol levels. The consumption of insoluble fiber reduces your risk of developing constipation, colitis, colon cancer, and hemorrhoids

The two types of dietary fibre:

Soluble Fibre

• Dissolves in water
• Can be broken down by bacteria in the large intestine
• Slows digestion of food
• Reduces absorption of and lowers total cholesterol
• Regulates blood sugar

Sources:

• Legumes (peas, soybeans, and other beans)
• Oats, rye, barley
• Some fruits (plums, berries, bananas, apples, pears)
• Some Vegetables (broccoli, carrots)
• Root vegetables such as potatoes and onions

Insoluble Fibre

• Does not dissolve in water
• Cannot be broken down by bacteria in the large intestine
• Prevents constipation
• Binds up carcinogens, reducing exposure to them

Sources:

• Whole grain foods
• Nuts and seeds
• Potatoe skins
• Flax seed
• Vegetables such as green beans, cauliflower, zucchini, celery

The average Americans daily intake of fibre is only 12 to 18 grams. 25 to 35 grams are recommended. Although excess of 40 grams can lead to diarrhea.