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Dietary Fibre What Is It And Do I Need It?

Dietary fibre is found naturally in the plants we eat. Some parts of plants when eaten are digested in our stomachs and other parts are not, this makes up the two types of fibre- Soluble and insoluble.

Soluble fibre dissolves in water and forms a gel. This action slows digestion by delaying the emptying of the stomach so you feel fuller which may aid weight control. Slower digestion also has an effect on blood sugar and on insulin sensitivity which helps control diabetes. Soluble fibre lowers LDL (“bad”) blood cholesterol by interfering with the absorption of dietary cholesterol.

  • Sources of soluble fibre: oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, psyllium, cucumbers, celery, and carrots

Insoluble fibre  don’t dissolve in water so passes through the intestinal tract quickly and mainly intact. These fibers bulk up the stool and speeds up the waste removal, this action has a laxative effect so helping constipation. Remember the body must also be hydrated or a high fibre diet can cause bloating and gas.

·         Sources of insoluble fiber: whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins.

How much fibre should we eat daily? In the UK it is recommended for both men and women eat 18-24 grams fibre daily. USA recommends women under 50 and teenage girls eat 25 grams and men under 50 and teenage boys eat 30-39 grams. If you are celiac or gluten intolerant seek advice from your doctor.  

 

Types of Fibre

 

Soluble or

 Insoluble

Sources

Health Benefit

Celluose

Some hemicellulose

 

Insoluble

Nuts, whole wheat, whole grains, bran, seeds, edible brown rice, skins of produce

Natural laxative, lowers risk of diverticulitis, may help with weight loss

Inulin, oligofructose

Soluble

Added to processed foods to increase fibre.

Extracts from onions, beetroot and chicory root.

 

May increase beneficial bacteria in gut and improve immune system

Ligin

Insoluble

Naturally in Flax, rye some vegetables

Benefits heart health, may improve immune function. Use with caution if celiac or gluten intolerant.

, Mucilage, beta-glutans

Soluble

Naturally found in foods such as oats ,oat bran, beans peas, barley, flaxseed, berries, soybeans, bananas, oranges, apples, carrots

Helps reduce bad  LDL cholesterol

Reduces risk of coronary heart disease and type 2 diabetes.

Use caution if celiac or gluten intolerant.

 

Pectin and gums

Soluble

Some pectins can be insoluble

Naturally found in fruits, berries, seeds. Also in processed foods from extraction of citrus peel.

Slows digestion and helps lower blood cholesterol.

 

Polydextrose polyols

 

Soluble

 

Added to processed foods as a bulking agent and sugar substitute. Made from dextrose, sorbitol, and citric acid

Adds bulk to stools, prevent constipation. May cause bloating or gas.

 

Psyllium

 

Soluble

Extracted from rush seeds or husks of plantago ovate plant, Used in supplements, fibre drinks and added to food

Helps lower cholesterol and prevent constipation

 

Resist

 

ant starch

 

Soluble

Starch in plant walls naturally found in unripened bananas, oatmeal and legumes. Also added to processed foods

May help manage weight by increasing fullness. Helps reduce blood sugar.

 

Wheat dextrin

 

Soluble

Extracted from wheat starch  and widely used to add fibre to processed foods

Helps lower LDL cholesterol and total cholesterol, reduces risk of coronary disease and type 2 diabetes. Avoid if celiac or gluten intolerant.

Eating a wide variety of fibres is the ideal solution to gaining all the health benefits. This chart shows the most types of dietary and functional fibre, where they come from, and how they benefit health.







Chinese Cupping is now available

What is Chinese Cupping?

Cupping is an ancient Chinese method of causing local congestion. A partial vacuum is created in cups placed on the skin either by means of  suction. This draws up the underlying tissues. When the cup is left in place on the skin for a few minutes, blood stasis is formed and localized healing takes place.

Cupping therapy has been further developed as a means to open the 'Meridians' of the body. Meridians are the conduits in the body through which energy flows to every part of the body and through every organ and tissue. There are five meridians on the back that, when opened, allow invigorating energy to travel the whole length of the body. It has been found that cupping is probably the best way of opening those meridians.

Cupping has also been found to affect the body up to four inches into the tissues, causing tissues to release toxins, activate the lymphatic system, clear colon blockages, help activate and clear the veins, arteries and capillaries, activate the skin, clear stretch marks and improve varicose veins. Cupping is the best deep tissue massage available. Cupping, the technique, is very useful and safe .
Now plastic cups based on the traditional cups are used The new cups have done away with the traditional firing. This has made the application of the cups easier and safer. It has a good penetrating effect and a big drawing strength. It has not only improved efficacy but also simplified the procedures of cupping therapy.

The essential oils applied on the skin and the rubbing action associated with cupping also provides an effective healing solution. Normally, your back will receive liberal amounts of oils during cupping sessions. After establishing the cups on their appointed spots, the therapist will run the cups along your muscles and nerve endings. The massaging action coupled with the suction technique can stimulate activity of health cells. This is made possible through the promotion of excellent blood circulation. With good circulation and healthy activity and growth of cells, your body immune system can effectively fight diseases. This then will lead to good health.

Cupping is recommended principally for respiratory and lung disorders. It is believed that its action against colds is not through direct combat against virus, but through strengthening the capacity of the body to produce more anti-virus. Its action against arthritis and rheumatism can be attributed to the stimulation of muscles through the application of heat and friction during cupping sessions.

 

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