Fibre
Fibre is a Superhero in the food world. It’s benefits for the gut, hormone regulation, managing cholesterol and blood sugar, supporting appetite the list really goes on. However, here in North America our diet is very depleted in dietary fibre. So much so we buy fibre supplements to boost our consumption….
Fibre comes in soluble and in-soluble, both have different benefits to the body. Soluble fibre is like a sponge it attracts water and forms a gel, slowing down digestion. Along with collecting excess cholesterol, biles salt, estrogen and toxins for elimination. Insoluble fibre helps keep your digestion regular, as this the fibre that your body cannot digest, so it passes through the digestive tract and creating bulk to keep you regular.
5 Health Benefits to Fibre
Reduces cholesterol. Fibre’s presence in the digestive tract can help reduce the body’s cholesterol absorption. Fibre will collect and eliminate excess cholesterol from the body.
Promote a healthy weight. The presence of fibre can slow digestion in the stomach to help you feel fuller for longer.
Add bulk to the digestive tract. For people who struggle with constipation or a generally irregularity may wish to increase their dietary fibre intake. Fibre naturally adds bulk to the digestive tract and stimulates the intestines.
Promoting blood sugar control. It can take your body longer to break down high fiber foods. This helps you maintain more consistent blood sugar levels. Also fibre will help with slow the absorption of other higher sugar foods if they are eaten first.
Reducing gastrointestinal cancer risk. Eating enough fiber can have protective effects against certain cancer types, including colon cancer. Some reason are that fibre such as the pectin in apples, may have antioxidant-like properties.
How much Fibre?
The recommended daily intake of fibre intake for optimal health is greater than 25g. However, for anyone with any sort of constipation, or health problems like diabetes and elevated cholesterol we want to be closer to 50g. When increasing your fibre intake; you will want to add fibre-containing foods gradually over the course of a few days. Along with drinking plenty of water.
Here are 10 high fibre containing foods.
Beans
Broccoli
Beries
Apples
Avocado
Whole Grains
Popcorn
Potatoes
Nuts
Artichokes
If you aren’t sure if you’re getting enough I would recommend tracking your fibre intake for a couple of days, just to see where you’re at. My Fitness Pal is great app is free on your phone! it will give you a good idea of your starting point - you may even surprise yourself!
Have questions? Please reach out!
Other Reading and Listening
10 Ways to Eat More Greens in Your Diet
Today is the Day Podcast- How to rebuild the Microbiome
Yummy Recipe- Grain Free Almond Bread
Also check out our wide variety of recipes like
High Fibre Standard Meal Plan
Nourished- Group for Women
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