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ANGINA AND YOUR DIET: WHAT ABOUT FIBRE?
Healthy eating doesn’t mean eating less of everything. Fibre is something you can actually eat more of. This will help keep you ‘fit on the inside’ and protect you from gut disorders like constipation and piles. Foods that are naturally rich in fibre have lots of vitamins and other nutrients too.
Fibre-rich foods
You only get fibre from foods that grow from the ground: cereals, wheat, oats, corn, rice, beans, peas, vegetables and fruit. You don’t get any fibre in animal products like cheese, eggs or meat.
You get less fibre if the food has had its outer layer (husk or skin) removed – so peeled potatoes have less fibre than jacket potatoes. White flour has less fibre than wholemeal flour. The word whole as in wholemeal or whole grain will let you know that nothing has been removed.
Fibre and blood cholesterol
Fibre occurs in two forms; soluble and insoluble fibre. It has been found that soluble fibre reduces the amount of cholesterol in your blood. The soluble fibre binds to cholesterol and bile acids (which contain cholesterol) in your gut. Therefore, you do not absorb this cholesterol and as a result your blood cholesterol is reduced.
The following foods are all rich in soluble fibre: beans, all types, e.g. baked, kidney and runner beans; peas, e.g. chick and split; oat bran, porridge and fruit rich in pectin, e.g. apples.
Fibre and weight
Bread and potatoes contain complex carbohydrate. This is a starchy food which contains natural fibre. In the past bread and potatoes were considered along with refined carbohydrate (starchy food which contains no fibre e.g. sugar, plain biscuits) as food which makes you put weight on. But we now know that the bulky complex carbohydrates, e.g. potatoes, wholemeal bread and brown rice, are just the foods which help us stay slim and healthy because these foods fill us up without overloading us with calories.
A small bar of milk chocolate (60g/2oz) contains approximately 320 calories. This is equivalent to 400g/14oz of boiled potatoes (eight egg-sized potatoes). Which of these would fill you up the most?
Some ways to eat more fibre
Tick the things you already do. Put a tick by the tips you think you could try, then just change one new thing per week. The more tips you tick, the higher your diet will be in fibre.
Tips
Try to eat at least four slices of bread a day. Wholemeal bread is best but all bread is good food. Chapatis and pitta bread are good for fibre, especially as they are made from wholemeal flour.
Use wholemeal flour instead of white flour for baking -mixtures of the flours work well in most recipes – try half wholemeal and half white.
Breakfast cereals can be great for fibre – go for ones with ingredients that are wholegrains and avoid sugar-coated types.
Try using more peas, beans and lentils. In many meals you can replace some or all of the meat with beans – much cheaper and still very good food.
Eat more potatoes, also cassava, plantain and yams.
Brown rice has more fibre than white. It takes longer to cook, but it is very tasty.
Eat more unsalted nuts and dried fruit – perhaps instead of confectionery.
Try to eat at least one piece of fruit a day and get a good variety of vegetables. Some are better than others but they all have some fibre and plenty of essential vitamins and minerals.
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