We need to eat high fibre diet for our general well being. our health starts fro our gut. Fibre helps for regular bowel movements. One should pass stool at least 1-3 times a day. Removal of west products on daily basis supports our digestive health and immunity. Enough or high consumption of fibre with plenty of water intake may reduces the risks of cholesterol, colon cancers, toxicity, allergies, low immunity, insulin resistance etc.
There are two types of fibres. Soluble and Insoluble.
Soluble fibre is diluting or mixing in water to form mucus, which may help to reduce cholesterol and insulin resistance. Fruits, Vegetables, Oats and Legumes are rich source of soluble fibre. Some scientific names for soluble fibre are pectin, gum, Mucilage etc.
Insoluble fibre expand and form bulk with enough water intake , which absorb all the toxic waste from gut and helps for bowel movements.It passes closed and in same form in large intestine. Psyllium is commonly used insoluble fibre supplement. Insoluble fibre is common in all cereals, whole grains, certain vegetables such as greens, eggplant, most of the beans, all brans etc.
Ground linseeds, LSA are other supplementary options for increasing fiber intake.
According to many expert’s and recommended daily intake is either around 25 – 30 gm/per or 10 -13 gms per 1000 calorie diet.
Plenty of water is highly recommended with high fibre diet for bowel regularities and preventing constipation and haemorrhoids.
Meat does not contain any fibre. only plant base food provide fibre.