How much fibre should you ideally have in a day?

 Source: https://indianexpress.com/

Consuming an excessive amount of fibre can trigger a series of uncomfortable reactions within your body

Fiber is a dietary hero, but can too much cause discomfort?

Fibre is a dietary superstar, lauded for its role in digestive health, blood sugar control, and even cancer prevention. However, as with most things in life, moderation is key.

G Sushma, Clinical Dietician at CARE Hospitals, Banjara Hills, Hyderabad, explained what happens when you overdo your fibre intake.

The discomfort zone

“Consuming excessive fibre can trigger a series of uncomfortable reactions within your body,” said Sushma. When you overload your system with fibre, it struggles to keep up with processing all that bulk. This can lead to a trio of unpleasant digestive issues: bloating, gas, and diarrhoea. Essentially, you’re giving your digestive system more work than it can handle, leading to disruptions in your normal bowel movements.

 “While fibre is undoubtedly beneficial for health, consuming excessive amounts can have negative consequences,” cautions Sushma. Overdoing it can lead to bloating, gas, and diarrhoea. These issues arise because fibre bulks up stool, and when there’s too much, it can strain your digestive system.

 Overdoing it can lead to bloating, gas, and diarrhoea. (Source: Getty Images/Thinkstock)

How much fibre should you eat?

The ideal amount of fibre varies depending on factors like age, gender, and calorie intake. However, Sushma recommended a general guideline of 25-30 grams of fibre per day for adults. This amount provides health benefits without overwhelming your digestive system. Remember, exceeding this recommendation can lead to unwanted side effects.

While excessive fibre can cause discomfort, getting it right offers a wealth of health benefits. Here are some key reasons to include fibre in your diet:

Digestive Champion: Fibre is essential for a healthy digestive system. It regulates bowel movements, preventing constipation and promoting regularity.

Blood Sugar Guardian: Fibre helps manage blood sugar levels by slowing down the absorption of sugar into the bloodstream, preventing those unwanted spikes and crashes.

Cholesterol Fighter: A high-fibre diet can lower LDL (“bad”) cholesterol levels, reducing the risk of heart disease.

Cancer Risk Reduction: Studies suggest a link between a high-fibre diet and a decreased risk of certain cancers, particularly colorectal cancer.

Feeling Full, Staying Satisfied: Fibre contributes to a feeling of fullness and satiety, helping you curb unhealthy calorie intake and manage weight.

Sushma emphasised the importance of hydration alongside a high-fibre diet. “Insufficient fluid intake can exacerbate these symptoms and potentially lead to bowel obstruction in severe cases.” To support optimal digestion and well-being, ensure you drink plenty of fluids when increasing your fibre intake.

By understanding the benefits and potential downsides of fibre, you can find your personal sweet spot and reap the rewards of a balanced, fibre-rich diet.

 

9 morning habits that can bring down cholesterol levels within a month

 Source: https://timesofindia.indiatimes.com/life-style/health-fitness/health-news

Beginning your day with healthy behaviours can pave the way for improved health and well-being. If you want to naturally lower your cholesterol, including certain morning routines in your daily routine will help. Following are 9 scientifically proven morning practices that can help lower cholesterol levels in as little as a month.

Begin with healthy breakfast

Starting your day with a nutritious breakfast can help lower cholesterol levels. Go for foods rich in soluble fibre, such as oatmeal topped with fresh fruit or whole-grain toast with broccoli. Soluble fibre helps reduce LDL cholesterol levels. According to a study published in the Journal of the American Medical Association, consuming just 5 to 10 grams of soluble fibre per day can lower LDL cholesterol by about 5 per cent.

Drink a glass of orange juice

A glass of fresh orange juice in the morning can also help lower cholesterol levels. Oranges are rich in flavonoids, which have been shown to reduce LDL cholesterol levels. According to a study published in the American Journal of Clinical Nutrition, drinking 750 ml of orange juice daily for four weeks can significantly reduce LDL cholesterol levels.

Going on a morning walk

Morning exercise can help raise HDL cholesterol levels and lower LDL cholesterol levels. Take a short walk around your neighbourhood or go for a jog in the park. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. According to a study published in The American Journal of Cardiology, regular aerobic exercise can increase HDL cholesterol by up to 5 per cent.

Enjoy a cup of green tea

Green tea is rich in antioxidants called catechins, which have been shown to lower LDL cholesterol levels. Start your morning with a cup of green tea instead of your usual coffee. According to a study published in the Journal of the American Dietetic Association, drinking green tea regularly can help reduce LDL cholesterol levels.

Add flaxseeds to your breakfast

Flaxseeds are rich in omega-3 fatty acids and fibre, both of which can help lower cholesterol levels. Sprinkle ground flaxseeds on your cereal in the morning. According to a study published in the Journal of Nutrition, consuming 30 grams of ground flaxseeds daily for three months can significantly reduce LDL cholesterol levels.

​Take time out for meditation

Morning meditation can help reduce stress levels, which in turn can lower LDL cholesterol levels. Take 10 minutes to sit quietly and focus on your breath. According to a study published in Psychosomatic Medicine, practising mindfulness meditation can help lower LDL cholesterol levels.

Almonds to the rescue

Almonds are rich in monounsaturated fats, which can help raise HDL cholesterol levels and lower LDL cholesterol levels. Enjoy a handful of almonds as a morning snack. According to a study published in The American Journal of Clinical Nutrition, adding almonds to your diet can help improve cholesterol levels.

Cook with olive oil

Using olive oil instead of butter or vegetable oil in your morning cooking can help improve cholesterol levels. Olive oil is rich in monounsaturated fats, which can help raise HDL cholesterol levels. According to a study published in Circulation, a diet rich in olive oil can help increase HDL cholesterol levels.

Eat a handful of walnuts

Adding walnuts to your morning routine can also help lower cholesterol levels. Walnuts are rich in omega-3 fatty acids, which can help reduce LDL cholesterol levels. According to a study published in the Journal of Nutrition, adding walnuts to your diet can help improve cholesterol levels and reduce your risk of heart disease.