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Fibre – Is it important in your diet?

Posted on: February 13, 2019 by Louise

What is Fibre?

Fibre is the indigestible parts of plant foods, such as vegetables, fruits, grains, beans and legumes. It is type of a carbohydrate that helps keep our digestive systems healthy.

There are 3 types of fibre, soluble, insoluble and resistant starch, they all have different functions and health benefits. 

Soluble Fibre helps to slow the emptying process in our stomachs, which helps you feel fuller. It also helps to lower cholesterol and stabilise your blood glucose levels. 

Soluble Fibre

Insoluble Fibre absorbs water to help to soften the contents of our bowels and support regular bowel movements. It also helps to keep us full and keep the bowel environment healthy. 

Insoluble Fibre

Resistant Starch is not digested in the small intestine and instead proceeds to the large intestine where it can assist in the production of good bacteria and improves bowel health.

Resistant Starch

Why is fibre important?

Dietary fibre is important for our digestive health and regular bowel movements.

Fibre also helps you feel fuller for longer, can improve cholesterol and blood sugar levels and can assist in preventing some diseases such as diabetes, heart disease and bowel cancer.

How much Fibre do I need? 

On average a male’s acceptable intake is 30g per day and for a female 25g per day, this is almost double what the average person currently consumes!

We have seen how much fibre we need and the large shortfall in our intake. some people  have been avoiding carbohydrates (carbs) in hope of loosing weight.  Also so many people have gone gluten free thus reducing Fiber intake. Now we can see eating the right carbs in the correct way. eg eating potatoes and rice cold. we not only potentially lose weight but support our gut health. our gut bacteria [probiotics, microbiome] can enhance within 3 days when eating the correct foods they need to feed on which contain FIBER .

How can I achieve this?

Eating a variety of plant-based foods will help you get enough fibre each day. This includes:

choosing wholegrain, wholemeal and/or high fibre varieties of grain-based foods like bread and pasta enjoying a variety of wholegrains, such as rice, oats, quinoa, barley, polenta and buckwheat

having two pieces of fruit and five servings of vegetables a day.

You can also boost your fibre intake with The Devon Allergy Clinics Dietary Fibre Blend and essential dietary fibre (both soluble and insoluble) from naturally high-fibre foods, including prunes, fig fruit, flaxseed, rhubarb, herbs and psyllium husks and seeds. Buy it here for £11.50  https://www.thedevonallergyclinic.co.uk/product/dietary-fibre-complex/

Other Links 

https://www.weightlossresources.co.uk/diet/high_fibre/dietary_sources.htm

https://www.nutrition.org.uk/healthyliving/basics/fibre.html


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