"The non-digestible carbohydrate has two main functions: There's insoluble fibre, which is found in things such as whole grains, brown rice or vegetable skins, and I think about it like a broom, Tew says, in that it brushes the system out. Then there's soluble fibre (oats, beans, lentils), which she likens to a sponge: It turns into this gel in your gut, and aids digestion and keeps us regular."
"The aim is 25-30g fibre a day, but in reality most of us are maybe getting 15-18g, Tew says, so we've got a little way to go. That said, some folk on the #fibremaxxing train have set their sights higher, which is where things can become problematic. If you're having too much fibre, you can end up feeling bloated, constipated or have abdominal pain, she says, and that can occur when you increase your fibre intake too quickly:"
Fibre is a non-digestible carbohydrate with two main forms: insoluble fibre (whole grains, brown rice, vegetable skins) that brushes the system out, and soluble fibre (oats, beans, lentils) that turns into a gel and aids digestion. Fibre helps lower cholesterol and stabilise blood sugar while keeping bowel movements regular. Recommended intake is 25–30g per day, whereas many people consume about 15–18g. Rapidly increasing fibre can cause bloating, constipation, or abdominal pain because the body needs time to adjust. Increase intake gradually across meals by adding chia or linseed to porridge, fruit and nut butter, lentils to soup, wholegrain bread, carrot and hummus, and apples with skin.
Read at www.theguardian.com
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