The 3 Apple a Day GI Diet: The Amazing Superfood for Fast-track Weight Loss. Tammi Flynn

that are not listed in the plan, choose those that have 2 to 4 grams of fibre per 100 calories. Whole grains, fruit, and vegetables are good sources of fibre.

      Fibre—it does more than keep you regular

      Dietary fibre is an edible, nondigestible component of carbohydrates naturally found in plant food. Also called “roughage” or “bulk”, it has been recommended for years to maintain bowel regularity. Scientists and clinicians have also found that dietary fibre may reduce the risks of certain gastrointestinal diseases, diabetes, obesity, cardiovascular diseases, and colon or rectal cancers.

      Two types of fibre

      There are two general types of fibre, soluble and insoluble. Soluble fibre may help reduce the risk of heart disease. Insoluble fibre is essential for healthy digestion and may reduce the risk of gastrointestinal diseases.

      Unlike most fruits, apples have high amounts of both soluble and insoluble fibre. So by eating apples you’re getting not only a heart-healthy benefit but a gut-healthy one also!

      Modern diets are lacking in fibre owing to the glut of highly processed, conveniently available foods. The typical diets that I have analyzed from seven-day food records averaged 10 to 13 grams of fibre per day. That is only one-third of both the DRI and American Cancer Society recommendations! Adding three apples per day will give you half of your fibre recommendation. Just add to that two or three servings of vegetables and your fibre requirement is met for the day.