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1️⃣Increases stool water content, softens your poo and helps with constipation
2️⃣Slows down movement, thickens your poo and helps with diarrhoea
3️⃣Binds to bile that aids digestion, hinders reabsorption and bile is excreted in stools. Thus, the liver uses LDL cholesterol in the blood to synthesise more bile and this reduces unhealthy LDL and total blood cholesterol levels
4️⃣Reduces blood glucose levels by:
i. Slows rate of glucose absorption
ii. Slows rate of nutrient absorption overall which stimulates glucagon-like peptide-1 hormone that decreases appetite, improves insulin production and sensitivity, and reduces liver glucose production
iii. Lowers glycaemic index of contents
iv. Delayed gastric emptying from stomach to small intestine reduces postprandial glucose response and improves insulin resistance
5️⃣Delayed gastric emptying from stomach to small intestine and slowed
nutrient absorption reduces appetite. Thus enhances satiety and
improves appetite control
Soluble fibre suggested: 15g/day. 181 randomised controlled trials with 14,505 adults: LDL cholesterol -0.21mmol/L, and Total cholesterol -0.28mmol/L
Soluble fibre suggested: 7.6-8.3g/day. 29 Randomised controlled trials with
1,517 Adults with type 2 diabetes: HbA1c -0.63%, Fasting glucose -0.89mmol/L, Fasting insulin -0.48pmol/L, and HOMA-IR -0.58
Viscous soluble fibre is found in psyllium husk, oats, and barley.
P.S. Increase fibre intake incrementally (such as add 1 tablespoon 5g psyllium husk to start, in cereal, yoghurt, or water) and have adequate fluid (such as 8-10 cups of water per day).
Hope you found this useful!
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