seniors healthy living

What is Fibre and How Does It Affect Your Diet?

By Victoria Lincoln 3 July, 2023 2 mins read

Studies on the effects dietary fibre has been extensively researched over the years. The main findings are that fibre sources, including fruits and vegetables, are associated with lower risk of cardiovascular disease. Moreover, dietary fibre is a source of many nutrients that are important for health. These include phytochemicals that may have an impact on our health. Although these chemicals aren't considered essential nutrients, they are found in many foods. The mechanism for the benefits of dietary fiber is thought to be the synergistic action of phytochemicals. Moreover, different dietary fibres interact with colonic microflora and mucosa, which in turn affects the contractile activity and motility of the colon.

Insoluble fibre is found in vegetables, fruits and seeds. These fibres can't be digested, but they help bulken the stool and move material through your digestive system. These fibres can also be used to loosen the stool. They can trap water-soluble sugars and reduce the absorption of cholesterol from the small intestine. In addition, insoluble fibre promotes regular bowel function.

Soluble fibres are found in legumes as well as fruits. It dissolves into water and forms a gel-like material. The material then releases glucose slowly, which lowers cholesterol absorption. There is also a lower risk of constipation with soluble fibre. However, soluble fibre has a lower effect on pancreatic enzyme activity than intact fibres obtained from whole foods.

Foods that are high in fibre are filling and can help maintain a healthy weight. These foods are also an excellent source of vitamins and other nutrients. But, Americans consume less fiber than is recommended. Wholegrain pasta and wholegrain breads provide more fibre than white bread and white pasta. Wholemeal crisp bread also provides fibre.

Fructans and other fibres are almost entirely destroyed in the colon. A small number of fibres, however, have high fermentable properties. These fibres are especially effective laxatives. Their actions depend on their fermentability and solubility. Bowel function can also be affected by interactions with starch or fibre.

Most of the time, fibres pass through the colon largely unchanged. They interact with colonic microflora or mucosa to modify colonic transit time, contractile activities, and motility. They also contribute to the production of hydrogen and carbon dioxide. These gases can be used to stretch colonic muscles and may also contribute to the laxative effects associated with fibre. The individual microflora will also impact the colonic function. The pH of the intestinal lumen can be affected by fibre, which can have an impact on the activity and efficiency of pancreatic enzymes.

Individual fibre sources have different actions depending on their fermentability. High water-holding fibres such as dietary fibres will increase stool production. These fibres also get lost before they reach the rectum. The fermentability ranges of different fibres are vast. This is because many fibers are not easily digested in the small intestinal tract. Non-digestible matter may also cause the substrates' enzymes to become less effective. This material could also adsorb on the enzymes of the pancreas and inhibit their activity.

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FAQ

Exercise: Good or Bad for Immunity?

Your immune system is strengthened by exercise. When you exercise, your body produces white blood cells which fight off infections. Your body also gets rid of toxins. Exercise is a great way to prevent diseases such as cancer and heart disease. It also reduces stress levels.

Exercising too often can cause your immune system to be weaker. Exercising too hard can make your muscles sore. This can lead to inflammation and swelling. Your body then has to produce more antibodies to fight off infection. This can lead to allergic reactions and other autoimmune disorders.

So, don't overdo it!

What are 10 healthy habits you can adopt?

Every day, eat breakfast.
Don't skip meals.
Be balanced.
Get plenty of water.
Take good care of your body.
Get enough rest.
Stay away from junk foods.
Do some form of exercise daily.
Have fun!
Make new friends.

How do I count calories?

You may be wondering "what is the best diet for you?" or "is counting calories necessary?" It depends on several factors such as your current health, personal goals, preferences, and overall lifestyle.

The Best Diet for Me - Which One is Right For You?

My personal health, goals, lifestyle and preferences will all influence the best diet. There are many diets out there, some good and some bad. Some work well for certain people while others don't. What can I do to make the right choice? What should I do?

These are the main questions addressed by this article. The article starts by introducing the many types of diets currently available. The pros and cons of each diet are then discussed. We'll then discuss how to choose which one is best for you.

To begin, let's take a quick look at the different types of diets.

Diet Types

There are three main types: low fat, high proteins, and ketogenic. Let's look at each one briefly.

Low Fat Diets

A low-fat diet is one that limits the intake of fats. This is done through reducing the intake of saturated fats (butter, cream cheese, etc.) You can replace them with unsaturated oils (olive oil and avocados) People who are looking to lose weight quickly and easily will benefit from a low-fat diet. However, this kind of diet may cause problems such as constipation, heartburn, and indigestion. Vitamin deficiencies can also occur if the person doesn't get enough vitamins through their diet.

High Protein Diets

High protein diets restrict carbohydrates in favor of proteins. These diets usually have higher amounts of protein than other diets. These diets are intended to increase muscle mass and reduce calories. They may not be able to provide sufficient nutrition for people who need it. They can also be very restrictive so they may not be suitable for everyone.

Ketogenic Diets

The ketogenic diet is also known by the keto diet. They are high in fat and moderate in protein and carbs. They are commonly used by athletes and bodybuilders as they allow them to train harder, longer and without feeling fatigued. However, they must be used with caution to avoid nausea, headaches and fatigue.

Which 10 foods are your favorite?

The following are the 10 best foods to consume:

Avocados
Berries
Broccoli
Cauliflower
Eggs
Fish
Grains
Nuts
Oats
Salmon

What are the 7 keys to a healthy, happy life?

Make sure you eat right
Exercise regularly
Sleep well
Get plenty of water.
Get enough rest
Happy!
Smile often

Why does weight change as we age?

How can I tell if my bodyweight changes?

When the body has less fat than its muscle mass, it is called weight loss. This means that you must consume more calories than you use daily. Low activity levels are the leading cause for weight loss. Other causes include illness, stress, pregnancy, hormonal imbalances, certain medications, and poor eating habits. A person who has more fat than their muscle mass will experience weight gain. It happens when people consume more calories in a day than they actually use. It can be caused by overeating or increased physical activity as well hormonal changes.

We consume fewer calories that we burn. This is why we lose weight. By exercising regularly, our metabolism rates increase which in turn burns more calories during the day. However, this doesn't mean that we'll necessarily get thinner; what matters is whether or not we're losing fat or gaining muscle. If we're burning more calories than we're consuming then we're going to lose weight. If we consume more calories that we burn, then we are actually storing them in fat.

As we get older, we tend not to be as mobile and move as fast. We also tend to consume less food than when we were younger. Also, we are more likely to gain weight. However, our muscle mass is more important than our actual size.

Without weighing yourself each week, there is no way to know how much weight you have lost. There are many ways you can measure your weight. You can check your waist size, your hips, your thighs, your arms, etc. Some people prefer using bathroom scales and others prefer tape measures.

For a better track of your progress, try to weigh yourself once per week and measure your waistline once every month. You can also take photos of your self every few months to see the progress you have made.

You can also check your height online to find out how many pounds you have. You'd likely weigh 180 pounds if you were 5'10 tall and 180 pounds if you were 180lbs.

Statistics

According to the 2020 Dietary Guidelines for Americans, a balanced diet high in fruits and vegetables, lean protein, low-fat dairy and whole grains is needed for optimal energy. (mayoclinichealthsystem.org)
WHO recommends reducing saturated fats to less than 10% of total energy intake; reducing trans-fats to less than 1% of total energy intake; and replacing both saturated fats and trans-fats to unsaturated fats. (who.int)
In both adults and children, the intake of free sugars should be reduced to less than 10% of total energy intake. (who.int)
The Dietary Guidelines for Americans recommend keeping added sugar intake below 10% of your daily calorie intake, while the World Health Organization recommends slashing added sugars to 5% or less of your daily calories for optimal health (59Trusted (healthline.com)

External Links

health.harvard.edu

who.int

WHO urges countries to reduce sugar consumption among children and adults.

ncbi.nlm.nih.gov

heart.org

American Heart Association

How To

27 steps to live a healthy life even if your family eats only junk food

Cooking at home is the best way to eat well. However, many people are not skilled in preparing healthy meals. This article will show you how to make healthier eating choices at restaurants.