Jenna Carmen, personal trainer, transformation coach and 3 time SA Bikini Champion, is helping us get healthier. A firm believer in setting a goal for yourself, in just 4 weeks we hope these tops tips from this expert will give you the encouragement and endurance to make long, lasting healthier habits for your 2021 New Year resolutions and beyond. Welcome to week 2.
Don’t underestimate the importance of fibre
Eating more fibre, also known as roughage, has more health benefits than we are aware of.
1. You’ll lose weight without dieting
Even if increasing your fibre intake is the only change you make, you will lose more weight naturally. For women, I would suggest a minimum of 25grams per day & 35grams for men. Fibre-rich foods not only keep you satisfied and fuller for longer, but they also prevent your body from absorbing some of the calories in the food we eat. Fibre binds with fat and sugar molecules as they travel through your digestive tract, which reduces the total number of calories.
2. Cut your type 2 diabetes risk
Eating more fibre assists with a steady blood sugar level as well as keeping you at a healthy weight that may help fight off the development of diabetes.
3. Lower your odds of heart disease
This is due to fibre’s ability to remove excess cholesterol in your system before it can clog your arteries!
4. Become more regular
Inadequate fibre is one of the main causes of constipation. Fibre may help to solidify your stool, making it easier to pass through.
5. Get an all-natural detox
Who needs a juice cleanse? Fibre naturally scrubs and promotes the elimination of toxins from your G.I. tract.
6. Fibre might reduce the risk of colorectal cancer
High-fibre foods like fruits, vegetables and whole grains contain various other healthy nutrients and antioxidants that may lower cancer risk.
The bottom line
Dietary fibre has numerous overall health benefits. It is important to keep an eye on your daily consumption to ensure you are getting a variety of fibre from fruits, vegetables and grains.
Fibre-rich foods include:
- Wholegrain bread and oats, barley and rye.
- Fruit such as berries, pears, melon and oranges.
- Vegetables such as broccoli, spinach, cauliflower and sweetcorn.
- Peas, beans and lentils
- Nuts and seeds.
- Sweet potatoes with skin.
Follow Jenna on Instagram for more fitness and eating tips: @jenna_carmen_fit
Have you missed week 1 of our 4 weeks to a healthier you with Jenna Carmen?
- Week 1: 5 simple steps to better health
