Boost your health with Fibre!

In this blog, we’re going to break down dietary fibre - what it is, its sources, and why it is so important for your well-being! 💚

Firstly, what is dietary fibre? 🤔 Dietary fibre, often called “roughage” is a complex carbohydrate found in plant foods. Unlike other carbohydrates, our bodies lack the enzymes to digest fibre fully.

Why it’s so important! ⚠️

The benefits of fibre are significant for:

⭐️ Supporting digestion: Keeps things moving and promotes regularity.

⭐️ Balancing blood sugar: Helps prevent spikes and dips in glucose levels.

⭐️ Reducing cholesterol: Can help lower LDL (bad) cholesterol levels.

⭐️ Aiding in weight management: Keeps you feeling full longer.

⭐️ Promoting gut health: Feeds good bacteria in the gut for better microbiome balance.

⭐️ Supporting heart health: High-fibre diets are linked to a lower risk of heart disease.

Types of Fibre 💭

Fibre is categorised as soluble and insoluble. Soluble fibre dissolves in water, while insoluble fibre do not. Some foods – for example, apples with skin, soya beans, almonds, sweet potato, broccoli – contain both!

💭 Soluble Fibre (Dissolves in Water) - Soluble fibre resists digestion in the mouth, stomach, and small intestine, reaching

the large intestine, fermented by beneficial gut bacteria. This fermentation produces short-chain fatty acids, such as butyric and acetic acids. Soluble fibre includes:

Guar gum

Inulin

Jerusalem artichoke

Chicory root

Dandellion root

Leeks

Onions

Asparagus

Soybeans

Chia seeds

Oats

Avocado

Pectins (apples, citrus fruits, carrots, potatoes and tomatoes)

The benefits of soluble fibre include reduced cancer risk, lower LDL (harmful) cholesterol levels, and stabilised blood sugar.

💭Insoluble Fibre - Insoluble fibre resists digestion and passes through the digestive system intact. Its primary role is to help transport other foods and liquids by absorbing water and adding bulk to stools. The benefits include preventing constipation, maintaining regular bowel movements and supporting a healthy digestive system. It also helps in detoxification by promoting the excretion of waste products. Sources of insoluble fibre include:

Fruits and vegetables: Don’t forget the skins for added sources of insoluble fibre!

Whole grains: Whole grains, such as wholewheat flour and wheat bran.

Nuts and seeds: peanuts, almonds, walnuts, pumpkin, chia, flaxseed, sesame seeds are good sources of insoluble fibre. 

Beans: Beans (black, garbanzo, pinto, kidney) and green beans.

How Much Fibre Should You Eat? ❓

The recommended daily intake for fibre is at least 30g per day, However, most people need to catch up on this goal.

My top ten high fibre foods to meet the daily goals are:

1. Flaxseed

2. Chia seeds

3. Lentils

4. Black beans

5. Avocado

6. Broccoli

7. Strawberries/Raspberries

8. Quinoa

9. Oats

10. Almonds

Dietary fibre is essential to a healthy diet, offering numerous health benefits. While reaching the recommended daily intake is vital, focusing on whole, unprocessed foods rich in fibre can naturally provide what you need. Incorporating fruits, vegetables, and legumes into your diet ensures you get plenty of fibre.

Understanding dietary fibre empowers you to make better choices for your health. So, make fibre part of your daily routine, and enjoy its benefits to your overall well-being.

Do you have any questions or thoughts on dietary fibre? Get in touch with me directly… I’d be delighted to discuss fibre further! 🗣

Janie x