Dietary fiber should be included in your daily diet

Maintaining a healthy colon and digestive system is essential for long-term health. Not only does the digestive system break down food to provide essential nutrients and energy, it is also a crucial component of your immune system. Beneficial bacteria found in the bowel are needed for healthy immune function.
Certain types of fibre (soluble and resistant starch) support the health and integrity of the colon and immune system by maintaining healthy populations of "friendly" bowel bacteria. Acting as pre-biotics, they stimulate the growth and activity of beneficial bacteria and discourage the growth of harmful bacteria.

To strengthen your immunity, you must start by supporting your digestive system with appropriate nutrition. Dietary fibre should be included daily in your diet as it helps to maintain the health of your colon and digestive system. Weight loss Dietary fibre as part of a well-balanced diet can also help with weight loss.
High-fibre foods promote a sense of fullness that can reduce overeating of unhealthy food. Fibrous foods also help prevent weight gain because they are digested more slowly, releasing glucose into the bloodstream more gradually, which helps maintain balanced blood sugar levels.

Types of fibre

Dietary fibre is a type of indigestible carbohydrate derived from the edible parts of plants found in wholegrains, fruits, vegetables, legumes, nuts and seeds.
There are three different types of fibre.
Insoluble fibre: Helps maintain bowel regularity by increasing the bulk of the stool and speeding up the time it takes to travel through the intestines. Diets rich in insoluble fibre are associated with a low prevalence of constipation and colon cancer. Insoluble fibre is found in wholegrains, unprocessed bran and wheatgerm, nuts, seeds, fruit and vegetables.
Soluble fibre: Helps strengthen the immune system by stimulating the growth of beneficial intestinal bacteria. Soluble fibre also helps lower cholesterol, reducing the risk of heart disease, and helps maintain healthy blood sugar levels, which helps with prevention and treatment of type 2 diabetes. Soluble fibre is found in legumes, oats, brown rice, fruit, vegetables and seeds. Or try sprinkling a tablespoon of psyllium husks over cereal or add to smoothies, juice or yoghurt.
Resistant starch: This is fermented in the colon and produces a substance called butyrate, which supports immune health. Resistant starch is found in corn, rice, seeds, legumes, unprocessed grains, potato and green bananas.

Why wholegrains?

Most people don't get enough fibre due to a high consumption of refined foods. When grains are milled or refined, the bran and germ elements of the grain are removed, taking away their fibre-rich outer layer along with a lot of their nutritional value. Eating wholegrain cereals, fruits, vegetables, legumes, nuts and seeds will provide all of the dietary fibre you need together with a good balance of soluble fibre, insoluble fibre and resistant starch.

How much fibre?

All children aged four to eight years should eat 18 grams of fibre each day. 2. Girls aged nine to 13 should eat 20 grams of fibre each day and girls aged 14 to 18 should eat 22 grams of fibre each day. 3. Boys aged nine to 13 should eat 24 grams of fibre each day and boys aged 14 to 18 should eat 28 grams of fibre each day. 4. Adults Men should eat 30 grams of fibre a day and women need 25 grams a day.