INSOLUBLE FIBRE
What is it?
Also called roughage. Moves food through the bowel quickly. It is more resistant to digestion and is present in the large bowel where it can be fermented by bacteria.
Where can you find it?
Brown rice, wheat bran, whole-wheat pasta, whole grain foods eg multigrain bread, skins of vegetables and fruits
Note: Whole-grains are grains with their bran, germ and endosperm intact!
P.S: From my experience, I hardly ever get constipation. ^-^ Really.
SOLUBLE FIBRE
What is it?
Also known as soft fibre. Apart from feeling full, it helps to lower LDL ('bad') cholesterol, while maintaining the HDL ('good') cholesterol.
Where can you find it?
Oats, legumes (peas, beans, lentils)
Recap-Top Tips to Increase Your Fibre Intake:
- Eat wholegrain breads and cereals
- Fruits (not juice; eat skins where possible)
- Vegetables
- Peas, Baked beans (my housemate's fav!)
- Nuts and seeds
- Wholemeal pasta
- Brown rice
So, peeps! Start your healthy intake of fibres today! No more constipation problem and a healthier you =)
FLATULENCCCCCCCCCCCCCCCCCE!!!
ReplyDeletepppeeeeewwweeewww
Jo, that is you and beans!! You can eat other things =)
ReplyDeleteThe fibre post is just what I needed, thanks!
ReplyDeleteI'll inject some into my daily diet.
Indeed, constipation is still a regular issue for me hahah
Von: Lol.. the reason why I wrote this article is because many people complained to me about their constipation problems. Don't mean to brag, but people are surprised when they see me going in and coming out from the washroom pretty quick when it meant big business. You get my point.
ReplyDeleteAnother great tip I should have added is TRY EATING BROWN RICE. Of course, I don't mean switching from white rice to brown rice the next day. Even I wouldn't be able to take it. What I would do is to try mixing them in small portions to get used to the taste slowly.
People who has greatly influenced my eating habits are my late grandfather and mother. They are pretty health conscious, I tell you.
If you are interested, you can always talk to my mom. Remember I told you that my aunt runs a 'rice business'? That is where we get our supply =)She sells all sorts of rice! My appetite has definitely increased when '5-grains' and '8-grains' rice was introduced into my daily diet. Now, I know you might feel funny to see colourful rice being served instead of white rice. Trust me, you will get used to it =) Think about all the goodness you'll be getting!
I don’t see white rice as a horrible, evil food, but I would like to see people eat brown rice more frequently,” says Alan Titchenal, assistant professor in human nutrition at the University of Hawaii. “With brown rice they’re going to get more dietary fiber out of it, and there’s a slight increase in the amount of vitamins and minerals.
P.S: Sometimes, I feel guilty for eating white rice here =( because it has been almost 5-6 years since I ate multi-grain rice while I was back in my home-sweet-home.