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INCREASE FIBRE



Including more soluble fibre in the diet can help to keep the digestive system working properly, making it easier for the body to get rid of waste products. Fruits, vegetables, oats, and seeds are all great sources of fibre, and work particularly well as safe, natural stool softeners in the management of constipation.

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INCREASE FIBRE

Oats come from the plant Avena sativa. The seeds are the oats, but the stems, also known as the oat straw, and the bran, the outer layer of whole oats, are used to make supplements for medicinal purposes, as well. Oats are often eaten as a hot cereal or used in baking. They are a health food that should be included as part of a healthy diet. Benefits Oats are low in calories. A single 100 gram serving has: • 71 calories • 2.5 grams of protein • 12 grams of carbohydrates • 1.5 grams of fat This one serving can keep you feeling fuller longer. Eat a bowl of oats at breakfast and you may not be hungry for that mid-morning snack. Oats are good for you because they are an excellent source of soluble fiber, which keeps the colon healthy and reduces the risk of polyps and colon cancer. They also contain a variety of minerals, antioxidants, and phytonutrients that benefit the heart. Recommended Daily Allowance There is no recommended daily allowance, but some studies suggest that 56 to 150 grams of oats can help reduce cholesterol. To help lower blood glucose levels, you should eat about 75 grams of oatmeal. Natural Food Sources Oats and oat bran come from an annual grass. There are different types of oatmeal: steel cut, rolled, and instant. The difference lies in how they are prepared. • Steel-cut oats are chopped. • Rolled oats are steamed and pressed. • Instant oats are the most processed and are cooked, dried, rolled, and pressed. Why Consume Oats? In addition to being a good source of fiber, oats have many health benefits. The beta-glucans found in oats boost the immune system to help fight viruses, fungi, parasites, and bacteria. People who add oats to their daily diet have seen a significant reduction in blood pressure and the need to take blood pressure medications. Studies have shown that children who eat oats from an early age have a reduced risk of asthma. Because oats are high in fiber, they can help lower blood sugar levels, which reduces the risk of type II diabetes. Fiber-rich foods can also help you maintain a healthy weight. Since they are naturally gluten free, oats are a healthy whole-grain substitute for those who have gluten sensitivity or celiac disease. This means those who can't eat wheat can rely on oats as a source of fiber. The Best Way to Consume Oats Rolled oats and steel-cut oats are both very good for you, but steel-cut oats have the lowest glycemic index, which means they won't cause a spike in blood sugar levels. Flavored instant oats, on the other hand, are often full of sugar. Healthy foods are essential to helping you fight disease and stay well. Follow Filtur to learn more about various health foods that can help you maintain optimum health.