why fibre is important
Foods contain a mix of fibres, which have different effects in the body. Soluble fibre helps to lower cholesterol and regulate blood sugar. Insoluble fibre, which dramatically declines in a diet that cuts out wheat and other gluten-containing grain foods, helps to prevent bowel disorders such as constipation, and it protects against colon cancer.
Health experts recommend that adults consume a minimum of 30 grams of fibre per day. Societies that have the lowest occurrence of colon cancer may eat as much as 40–50 grams of fibre daily because of their choice of primarily unrefined plant foods.
gluten-free fibre tricks
If health considerations require you to give up gluten, then it’s vital that you eat a variety of high-fibre, gluten-free grains and maximise your intake of other gluten-free foods such as legumes, nuts and vegetables. Here are some suggestions: