Obesity

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189.   Natural fibre-rich foods are almost always low in fat and rich in vitamins, minerals and healthful plant compounds. In any case, a high fibre content of whole foods earns a “gold star” for any food. The optimal amount of fibre from whole foods in your diet has many health benefits. The benefits include weight control, digestive health and mobility, the prevention of some health conditions and improving the nutritional status of the body. Certain kinds of fibre known as prebiotics encourage the growth of healthy bacteria that populate the gut. This not only helps protect the gut from harmful bacteria and other organisms but can improve nutritional status, since the “healthy” bacteria in the bowel can make B-vitamins and vitamin K. They also aid the absorption of calcium and vitamin K – essential for healthy bones. Prebiotic fibre is found in whole wheat, lentils, peas, beans and oats, onions, leaks and artichoke.

190.   Dietary fibre from whole foods plays an important role in keeping one healthy and in protecting against diabetes, heart diseases and cancers. Bumping up the fibre intake in your diet can help you avoid the following ailments or deal with them in a healthy way: –

• Tackles Obesity – Insoluble fibre increases the bulk by soaking up water and soluble fibre mixes with the liquid in the stomach to form a gelatinous mass that reduces appetite and you eat less. Fibre-rich diet of complex carbohydrates with low glycemic index whole foods is processed more slowly which promotes satiety for longer and exhausts hunger. Just be sure to drink plenty of water if you eat fibre-rich whole food diet. What is more, the dietary fibre (soluble and insoluble) is not digested by the gut, so it adds only negligible calories. Thus, eating fibre-rich fruits, vegetables and wholegrains can be a big step in taking off extra weight and in abating and controlling obesity.