Fibre

There are two types:-
Soluble :- This dissolves in water in the small intestine, becomes a gel (called Mucilage) and slows down digestion, allowing the body to take more nutrition out of the food we eat. It also binds with cholesterol preventing it from being absorbed by the body, helping to reduce heart disease, as well as reducing risk of type 2 diabetes and reduces the risk of cancers especially Bowel.
Insoluble:-This cannot be absorbed by the intestines but it does help increase the passage of other foods and keeps us regular.
We generally don’t eat enough Fibre on a daily basis. This is what is recommended:-
Women:- 25grams per day Men:- — 38grams per day
Linseed (Brown or Golden) is very high in fibre having approx. 27grams of both soluble and insoluble fibre in every 100g.
Linseed is best ground as the body is not able to break the hard outer shell before it passes through the digestive track.
One heaped dessert spoon of ground linseed (approx 14grams) has 3.8grams of fibre of which 2.6grams is soluble and 1.2grams is insolu1ble
So, just over 2 dessert spoonfuls gives you 7.5grams of fibre to start your day.
Add some porridge, bran, muesli, oatbran, wheatgerm, as well as about 100g of nuts and seeds (almonds, pecans, walnuts, pumpkin seeds etc. Have an (apple3-4grams of fibre) orange (3-4grams fibre) pear (5-6grams of fibre) a few berries raspberries, blueberries, blackberries, strawberries etc.
Finish you day with a good helping of vegetables, lentils, beans, peas with your Meat/Chicken /Fish and your there and “WOW” with all the vitamins and minerals in all that other food what a great eating regime.
PS. Keep Your Ground Linseed in the fridge It keeps the oil in the Ground Linseed in good condition.

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