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DIETING FITNESS: FOODS TO INCREASE
If fit and trim is what you want to be, then fibre foods are for you. What you have to be aware of, though, is that all fibre is not the same and that different types perform different functions.
Cellulose and Hemicelluloses fibre foods Whole-wheat flour, bran, cabbage, young
peas, green beans, wax beans, broccoli, Brussels sprouts, cucumber skins, peppers, apples, carrots, whole grains, cereals, mustard greens, and beet roots
These absorb water and can smooth functioning of the large bowel. They “bulk” waste, moving it through the colon more rapidly, preventing constipation and also offering protection against diverticulosis, spastic colon, hemorrhoids, cancer of the colon, and varicose veins.
Gums and pectin Oatmeal and other rolled oat products, dried beans, apples, citrus fruits, carrots, cauliflower, cabbage, dried peas, green beans, potatoes, squash, and strawberries.
These primarily influence absorption in the stomach and small bowel. By binding with bile acids, they decrease fat absorption and lower cholesterol levels. By coating the lining of the gut, they delay stomach-emptying and thereby slow sugar absorption after a meal.
Lignin fibre Bran, breakfast cereals, aubergines, green beans, strawberries, pears, radishes, and older vegetables (as vegetables age, their lignin content rises)
Lignin fibre foods reduce the digestibility of other fibres, lower cholesterol, and speed food through the gut.
Caution: High-fibre foods are great for energy and weight reduction, but too much in your diet can cause gas, bloating, nausea, vomiting, diarrhea, and possibly interfere with the body’s ability to absorb such necessary minerals as zinc, calcium, iron, magnesium, and vitamin В12. Fortunately, this can be easily prevented by varying your diet along with your high-fibre foods.
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