Fibre

Fibre

Fibre is a vital part of a healthy diet! Fibre is an indigestible (meaning it is difficult or impossible for the body to digest) carbohydrate which keeps our digestive system healthy. It comes from a variety of plant foods such as beans, fruits, grains, legumes and vegetables.

Fibre provides many health benefits and involved in the process of many bodily functions. It is responsible for...

  • Bodily digestion
  • Regular bowel movements
  • Can make you feel fuller for longer
  • Improves cholesterol
  • Blood Sugar levels
  • Prevents diseases e.g. diabetes, heart disease and bowel cancer.

Fibre Types

There are three types of fibre...

Soluble fibre

This fibre controls and lowers cholesterol levels. It also helps stabalise blood sugar levels. When containing such foods with soluble fibre, they can help you keep fuller for longer.

Where is it found?

  • Fruits
  • Vegetables
  • Oats,
  • Barley
  • Legumes

Soluable fiber

Insoluble fibre

Insoluble fibre is responsible for keeping the bowel environment healthy, assisting with our bowel movements (keeping us regular preventing constipation and problems associated such as hemorrhoids) and allowing the absorption of water into our system to help soften our stools. It can also help us keep fuller for longer.

Where is it found?

  • Wholegrain breads
  • Cereals
  • Nuts
  • Seeds
  • Wheat bran
  • In the skin of fruit and vegetables

Insoluble Fiber

Resistant starch

This improves bowel health and the production of good bacteria in the gut.

Where is it found?

  • Undercooked pasta
  • Under ripe bananas
  • Cooked and cooled potato and rice

Resistance Starch

 

How much should I eat?

It is recommended that males get a total of 30grams and females at least 25grams of fibre daily to keep a healthy digestive and functioning bowel system. Unfortunately the average individual is only consuming half if not less this amount. To ensure you are consuming enough fibre daily, you could use apps such as 'Myfitnesspal' to keep track.

myfitnesspal

Fibre Foods

Here are some fibre filled foods ideas which you consider to include in your diet...

 

Legumes & Nuts

Baked Beans, 1 cup cooked contains 15 grams

Baked Beans

Almonds, 28g grams contains 

Almonds

Whole Grains

Oatmeal, 30g (1/3) dry weight contains 4 grams

Oatmeal

Spaghetti, 1 cup cooked contains 6.3 grams

SPAGHETTI 

Fruit

Apple, with skin contains 4.4 grams

apple

Raspberries1 cup contains 8 grams

Raspberries

Vegetables

Brocolli, 1 cup cooked contains 5 grams

Broc

Green Peas, 1 cup cooked contains 8.8 grams

Peas

Overall...

As we mentioned, fibre is essential for a healthy diet. Ensure you are eating a variety of fibre rich foods and keep track of your intake. Everyone loves to feel healthy and light! 

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