High fibre foods (diet) in South Africa…high fibre diet plan south africa
Why Do We Need Fiber?
Research recommends taking from 25 – 38 grams of dietary fiber daily…
But do you know why fiber is so good for your health?
A high-fiber diet:
✔ Helps maintain bowel health & movement: High-fiber foods tend to be more filling than low-fiber foods, so you’re likely to eat less and stay satisfied longer. Fewer calories for the same volume of food.in reducing blood pressure and inflammation colorectal cancer.
👉🏽 Lowers cholesterol levels: Soluble fiber found in beans, oats, flaxseed, and oat bran may help lower total blood cholesterol levels by lowering “bad” cholesterol levels. high-fiber foods also help in reducing blood pressure and inflammation.
👉🏽 Helps control blood sugar levels: In people with diabetes, fiber — particularly soluble fiber — can slow the absorption of sugar and help improve blood sugar levels. Insoluble fiber may also reduce the risk of developing type 2 diabetes.
👉🏽 Aids in achieving a healthy weight: High-fiber foods tend to be more filling than low-fiber foods, so you’re likely to eat less and stay satisfied longer. Fewer calories for the same volume of food.
👉🏽 Helps you live longer: Studies suggest that increasing your dietary fiber intake — especially cereal fiber — is associated with a reduced risk of dying from cardiovascular disease and all cancers.
List of high fibre foods in South Africa
What foods do South Africans consider high in fibre and roughages?
If you aren’t getting enough fiber each day, you may need to boost your intake. Good choices include:
✔ Whole-grain products
✔ Fruits like bananas
✔ Vegetables
✔ Beans, peas and other legumes
✔ Nuts and seeds
✔ Nuritional Supplements
💠Lentils
💠Barleys
👉 Dates
Barley
The fibre in barley (or jau) helps improving metabolism. In addition, the fibres found in barley may help to reduce appetite and also blood sugar levels. According to the researchers, barley may also improve people’s health by lowering their risk of cardiovascular disease.
Nuts And Seeds
Nuts like almonds and pistachios are high in fibre, which keeps you satisfied for longer and aids in gut health. According to a University of Florida study, “Pistachios are a great source of healthy fats, protein, fibres, and antioxidants, and they aid in further boosting the healthy gut bacteria.”
Bananas
Bananas contain insoluble fibre, which slows down digestion and making you feel fuller for longer. In addition, a study conducted by the University of Leeds found that fibre-rich foods like bananas can reduce the risk of cardiovascular and coronary heart diseases.
Lentils
In addition to being a good source of plant-based protein, lentils are also high in dietary fibre. Dals’ fibre and carbohydrate content provide you with sustained energy and a longer feeling of fullness.
Sources
Dr Udomoh
Ndtv
