Maintaining a balanced diet throughout life is key to ensuring you’re as healthy as possible and that your chances of developing diseases or illnesses are low. Ideally, everyone should be able to craft a proper dietary regime that is in sync with work-related stress and family responsibilities.
Many people want to adopt better resolutions after New Year’s Eve, but the truth is that maintaining a healthier life is more complex than starting it. A study in the UK showed how factors like fatigue and lack of motivation are the leading causes of giving up on a better diet and frequent exercising. Unfortunately, if more people could be able to sustain a healthy lifestyle, their chances of developing diseases like cancer could lower significantly.
There are many ways to get in good physical shape or eat better, and each method implies unique nutrition and exercise. Today, we’ll get into how a fibre-based diet can enhance health.
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What does a high-fibre diet include?
The recommended amount of fibre that a person should consume per day revolves around 30 grams, but it can be a little bit less or more, depending on each individual’s preferences. Typically, there are no differences between this diet and any other, but the fact that you focus on foods with the highest amount of fibre.
From the main food categories, here are the products you might want to eat more often to follow this diet:
- Grains: unsweetened cereal, popcorn, cooked bulgur;
- Fruits: raspberries, pear, kiwifruit;
- Vegetables: artichoke, sweet potato, broccoli;
- Legumes: navy beans, green peas, lentils;
- Nuts and seeds: almonds, chestnuts, sunflower seeds;
Some people also love introducing autoflowering seeds from the cannabis plant into smoothies, soups, and salad dressings. These seeds contain high amounts of fibre and are great for packing your diet with protein, omega fatty acids, and calcium.
How can you add more fibre to your diet?
While it’s best to also focus on categories like carbohydrates and micronutrients, you might want to switch to a fibre-based diet if you’re struggling with constipation or inflammation. In the long run, this diet can help prevent the development of heart diseases and certain types of cancer.
So, the best way to adapt is to pay attention to food alternatives. For example, instead of white bread, you could eat granary bread, while brown rice can be better than white rice. Moreover, if you’ve decided to introduce cannabis seeds into your diet, it’s best to procure them from reliable suppliers, so check out https://www.seedsman.com/uk-en/ for finding out more about seed quality and care.
At the same time, it’s best to eat fruits during breakfast, add some vegetables at lunch, and switch dessert to a fruit snack. So, as you can see, the diet focuses on natural ingredients and avoids too much sugar or refined foods.
What are the benefits of the fibre diet?
Generally speaking, a fibre-biased diet helps you live a healthier lifestyle, but does that happen exactly? Besides helping you avoid developing specific health issues, this nutritional plan can:
- Balance bowel movements by softening your stool and increasing its size, making it easier to pass;
- Ensure your bowel is in good condition because it lowers the chances of having haemorrhoids or colorectal cancer;
- Reduce cholesterol levels by lowering the emergence of “bad” cholesterol, especially when eating beans and oats;
- Control blood sugar levels, which is especially important in preventing the development of type 2 diabetes;
Some studies have shown that such a diet helps you lose weight because the food you eat fills you up, so you feel less hungry throughout the day. Therefore, it would be best to prepare for this change because a fibre diet can be different for every person.
Still, too much fibre isn’t healthy
Despite your wish to be healthier, make sure not to overdo it because too much fibre can cause health issues. Usually, men should consume about 38 grams of fibre, while women should consume only 25 grams, but some studies have revealed that most people eat much less fibre than this recommended amount.
Therefore, if you overeat fibre throughout the day, you may experience bloating, flatulence and even diarrhoea. There are extreme cases in which people have an intestinal blockage if they’ve been diagnosed with Chron’s disease or reduced blood sugar levels in those with diabetes.
So, to avoid the possibility of such problems, make sure to drink plenty of water, up to two litres per day. When you’re approaching this diet, it would be best not to take fibre supplements at the same time because it’s easy to increase fibre intake only from food.
On the other hand, if you’re looking to relieve the symptoms of too much fibre, you can eat something bland, like rice with chicken, take a walk or look for some foods that contain insulin.
Focus on these food nutrients as well
Of course, a healthy lifestyle also includes carbohydrates, proteins and fats, as well as vitamins and minerals. Without them, a diet isn’t complete and cannot provide the total number of benefits for your body. They’re all important because:
- Carbohydrates give you energy;
- Protein ensures your body is repairing itself;
- Fats contribute to healthy and stable body cells;
- Vitamins build strong bones;
- Minerals are needed for muscles and nerves;
These elements are present in regular food ingredients, so you don’t have to invest in expensive meals. However, if you truly want the food to provide healthy components, it’s best to avoid processed meats, refined carbohydrates, sugar and saturated fats. If you’re going to take it to the next level, make sure to decrease your alcohol intake and smoking and exercise more often.
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A high-fibre diet can help you be healthier
If you want to start a healthier lifestyle, you can take the path of a high-fibre diet that revolves around fruits, vegetables and legumes. Eating consistent fibres should also be accompanied by carbs and protein, so make sure you find a balanced daily intake that fills you up and builds sustainable energy levels.