© Specialist Supplements Ltd 2011  0845 094 3627 Shape and Weight Management Shape and Weight Management [Home] [Health Information] [Exercise] [Detoxification] [Colon Cleansing] [About Us] [Contact Details] [Sitemap] [HTML Sitemap] Shape, weight management and healthy living Information on weight management, exercise and healthy living How can upping your dietary fibre intake support slimming? Being picky about your fibre Fibre, found in whole foods, raw vegetables (particularly sprouted seeds) and fruits (such as acai berries), has become something of a “buzz word”. It is often referred to as “added fibre” on cereal packages, because fibre has been added back in as a result of having lost the cereal’s original fibre in the manufacturing process. However, “added fibre” is usually bran. Bran is basically the outer coating of the wheat grain, removed to make white flour. Bran is usually the chosen form of fibre by commercial enterprises because it is a waste product as is therefore cheaper. In its original form (as whole grains), bran is an excellent source of fibre. Cooked or, even better, sprouted and eaten raw, it is nutritious. However, adding bran in the way described above is misguided at best.  Extracted bran is highly irritant, achieving only a short-term effect. This is not a cure for digestive health problems, (such as constipation, IBS, Crohn’s disease etc); in fact, it can make matters worse by rendering weak peristalsis even weaker! The irritant effects of bran on delicate intestinal membranes can damage them, leaving the individual susceptible to Leaky Gut Syndrome and colitis (inflammation). Naturally-occurring fibre Naturally-occurring fibre, as part of a whole food (grains, fruits, vegetables) has a number of potential health benefits. For example the bulk is helpful for the efficient operation of the colon, encouraging natural peristalsis (regular bowel movements). Where the digestive system is healthy and working as it should, peristalsis is triggered by the arrival of food in the intestine from the stomach and then in the colon. However, where this normal stimuli has been overridden because they have been ignored or overworked for too long (e.g. as a result of years of poor diet), peristalsis grows weaker. This, in turn, can lead to constipation. The bio-chemical effect of whole fruits and vegetables is arguably far more effective at helping to keep you regular. Alfalfa sprouts are said to be particularly effective, because: • they provide bulk • the chlorophyll in the leaves exerts its ability to attract toxins • the water-rich fibre arrives in the colon in precisely the right condition for healthy and efficient elimination. The impact on slimming Fibre is the part of complex carbohydrates that cannot be digested by our bodies and therefore passes straight through. It does not provide us with nutrients in our diet, so how can it support the slimming process and overall health? • It is thought to help lower cholesterol and triglyceride levels by binding with them in the gut, inhibiting their re-absorption. • It slows the absorption of sugar into the bloodstream, thereby lowering the glycemic index of the food you have eaten. • It slows the absorption of fat you have eaten (and some types of fibre swell in the digestive tract), helping to keep you fuller for longer. Taken as a meal replacement (as part of a balanced diet), snack or dietary supplement, high quality dietary fibre can support the weight management process. Soluble and insoluble fibre Fibre can be classed as either soluble or insoluble. • Insoluble fibre acts in increase the weight, bulk and softness of the stool. Good sources are whole grains, fruit and vegetables. • Soluble fibre dissolves in water to form a thick, gummy solution. It is widely considered to be helpful in lowering cholesterol, slowing the absorption of sugar into the bloodstream and binding with toxins in the gut. Good sources are seaweed, oats, rice, legumes and pectin in fruit and vegetables. Slippery elm, psyllium, linseeds, sunflower seeds and almonds are also all rich in soluble fibre. * Before changing your diet or taking health supplements, it is recommended to consult your doctor or qualified health practitioner (particularly if you are pregnant, breastfeeding or on medications).   This is an information site only! High fibre foods and dietary fibre supplements [Diet] [Dietary Fibre] [Fat Burner] [Metabolism] [Slimming] [Slimming Pills] [Weight Loss] [Meal Replacements] [Blog] [Slimming Products]