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Fibre and Your Health

Marco Borges looks at the best sources of fibre in your diet and why it’s so important for your health

Where’s the fibre?

By definition, fibre is found only in plant foods, and nowhere else. One of the problems behind our collective fibre deficiency is that most people have no idea what is in their food. In fact, more than half of Americans think steak is a source of fibre.

There are two categories of fibre: soluble and insoluble. Soluble fibre acts like a sponge; it soaks up excess cholesterol, fats and toxins. Insoluble fibre is like a scrub brush; it ‘scours’ the digestive tract as it passes through. We need both the sponge and the scrub brush to keep our systems clean. Foods high in soluble fibre include oats and oat bran, barley, beans and legumes, apples, pears and citrus fruits (but not fruit juices). Insoluble fibre is found mostly in the skins and husks of plant foods, whereas soluble fibre dwells in the fleshy part inside the fruit. For instance, apple peels are largely insoluble fibre, while the flesh of an apple is mostly soluble fibre. Both categories of fibre do four powerful things to promote weight loss:

1 Fibre tames your appetite so you don’t overeat. There’s a powerful hormone in your body called cholecystokinin (CCK) that helps control satiety, the feeling of fullness that stops hunger. Fibre increases the production and prolongs the activity of CCK. As a result, you’ll feel fuller for longer, and your cravings for fattening stuff will diminish.

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Find the complete article and many more in this issue of Vegan Food & Living Magazine - Sep 2019 - Vegan Street Food
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About Vegan Food & Living Magazine

The rise in street food in the UK has been a revelation for us all, exposing us to new flavours and dishes from around the globe and thankfully there are some incredible vegan options. In the September issue of Vegan Food & Living we help you to cook up some of the best, including Gaz Oakley's 15-minute nasi goreng, which will quickly become a go-to favourite! Also this issue, we experiment with dishes from Italy and the Caribbean, whip up a selection of dishes that are ready in 30 minutes and cheaper than a takeaway, and sneak our favourite vegetables into some tasty bakes. We have part 1 of a new series starting in this issue too, called Women on the front-line of animal advocacy. This month we meet 3 inspirational characters who founded animal sanctuaries. If that's not enough, we reveal all about cruelty-free beauty, find the best eco-cities to live in around the world and find out why you need fibre in your diet and how to get enough of it.