Angels, I honestly believe fibre is the most UNDERRATED macronutrient of all! It is SO important, and plays a huge role in keeping you healthy! We all focus on getting enough protein, carbs and fats into our diets… now it’s time to think about fibre too!
Fibre may have become the “unsexy” nutrient, but let’s make it cool again!
What is Fibre?
Fibre refers to the indigestible parts of plants, like veggies, fruit, grains and legumes. Fibre is a type of carb, which has so many benefits for your body. There are three types of fibre: soluble, insoluble and resistant starch.
What are the Health Benefits of Fibre?
Fibre is so important for our digestive health. Fibre is the fuel your colon cells rely on to stay healthy. It keeps your digestive tract healthy, by making your bowel movements soft and regular. In fact people who don’t eat enough fibre are much more likely to suffer from constipation and other conditions in the colon.
However! There is such a thing as too much of a good thing! Excess fibre can also cause loose stools, bloating and diarrhea, so be mindful of how much you’re eating! More on this later…
2. Gut Health.
Fibre plays a really important role in gut health! Some fibres are prebiotics, which means they’re fermented in your colon by our good gut bacteria. This process is incredibly healthy for the colon, and can also kill some of the harmful bacteria in your gut, which can contribute to illness and poor gut health.
Resistant starch, which can’t be digested in the small intestine, helps to produce this good gut bacteria, and also improves bowel health. Cooked and cooled potatoes and pasta, and under ripe bananas are great sources of resistant starch.
Basically, fibre is great for your gut!
And remember, gut health is closely linked to immunity – so is extra important at the moment!
3. Fuller for longer.
Insoluble fibre slows down the emptying of your stomach and takes longer to digest, making you feel fuller for longer. The skin of vegetables and fruits, nuts, seeds, wheat bran and other whole grains are all great examples of high-fibre foods which will keep you satiated!
4. Cholesterol and Blood Sugar Levels
Soluble fibre, found in oats, peas, beans, citrus fruits, carrots, barley and psyllium husk, can help lower cholesterol and blood sugar levels. This soluble fibre forms a gel-like substance in your gut, which is what encourages the growth of good bacteria. This also reduces your absorption of cholesterol, and slows the absorption of glucose (sugar) from your stomach into your bloodstream, helping to stabilise your blood sugar levels.
How Much Do You Need?
It’s recommended that adult males should include 30g of fibre in their diet each day, and adult women should aim for 25g. Be sure to increase your fibre intake slowly over time, and avoid going too overboard, as excess fibre or rapid increase in volume, can cause bloating, discomfort, gas and even diarrhea.
You can get this fibre from food sources such as fruit and vegetables (TIP: keep the skin on for extra fibre!), wholegrains and wholemeal foods like brown rice, oats, quinoa, barley and buckwheat; nuts and seeds, legumes, bran and psyllium husk.
So get your fibre in angels, I want you to feel amazing!
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