High Fibre diet is good for health.
By Dr Phanipriya Garikapati, MS
A diet rich in fibre improves constipation – it keeps stools soft and bulky.
Highly refined or canned foods poor in fibre tend to cause constipation, and predispose to various anal conditions – anal piles, haemorrhoids, and fissures.
Some other diseases prevented by high-fibre diet
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Constipation also predisposes to Diverticular disease of the colon as well as cancer of the colon.
A high fibre diet fills the stomach, and also absorbs water: this increases the feeling of fullness and satiety – people tend to eat less calorie, and this helps to cut down their weight.
A high fibre diet also lowers cholesterol and decreases the risk of first-time stroke.
What are the risks with a high – fibre diet?
A diet too rich in fibre can cause bloating and even diarrhoea (loose stools).
Some sources of high fibre diets have high butyrate content, which may increase the growth of Shiga-toxin producing E. coli strains, which can lead to a severe diarrheal illness. The advice is to ensure that the source of diet is reliable and that food is properly washed.
What are the sources of high-fibre diets?
Fresh fruits, fresh vegetables, especially salads, Whole wheat and Bran are rich in fibre.
Animal foods, such as meat, chicken, fish, egg, and milk are not rich in fibre.
About 20 – 35 grams of fibre intake per day is recommended.
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