How to increase your fibre intake
Some recent discoveries regarding an ancient fibre source that can help you lose weight, lower your cholesterol, reduce your appetite and lower your blood sugar more effectively than ANY other fibre. It is called Glucomannan, but I call it super fibre.
Glucomannan: the benefits of super fibre Glucomannan (GM) is a soluble, fermentable, and highly viscous dietary fibre.
What makes this fibre so super is the fact that it can absorb up to 50 times its weight in water making it one of the most viscous dietary fibres known. That means that GM can help you shed weight. In many studies, doses of 2-4 grams of GM/day were well-tolerated. This amount also resulted in significant weight loss in overweight and obese individuals.
Fenu Fibre works by promoting a sense of fullness. Plus, it pushes more calories out through your colon, rather than letting them be absorbed. It also lowers the energy density of the food you eat. In other words, it bulks up food in your gut creating a lower calorie content per weight of food you eat. And since fibre has almost no calorie but a lot of weight, adding it to your diet lowers the energy to weight ratio of the food that you eat.
Studies show that the weight of food controls your appetite, so the fibre increases the food’s weight without increasing calories - a critical factor in weight control. This powerful fibre may also control your appetite in other key ways. For example, it sends signals to your brain that there is a lot of food in your gut and tells it to slow down on stuffing food in there. GM also leaves your stomach and small bowel slowly because it is viscous. By slowing the rate of food absorption from the gut to the bloodstream, GM reduces the amount of insulin produced after a meal and also controls your appetite. It may also increase the level of hormones in the gut (such as cholecystokinin), which in another way to control your appetite. And finally, you lose more calories through stool because GM soaks up all those extra calories! GM can also help your health in other ways. In addition to weight reduction, GM has been studied for its effects on constipation, serum cholesterol, blood glucose, blood pressure and insulin resistance syndrome. With all those benefits, there’s no doubt you should eat more fibre. You can increase your fibre intake, just by being smart about what you eat. Here are some simple suggestions for increasing fibre in your diet.
Switching abruptly to a high fibre diet can cause gas and bloating. Increase your fibre intake slowly until you get up to 50 grams a day. If you are having trouble getting your fill of fibre, choose a supplement that contains both soluble and insoluble fibre and no sweeteners or additives. Fibre has big benefits for your health from encouraging weight loss to preventing chronic diseases.