The Power of Fibre in Your Diet
Often the type of carbohydrate that gets forgotten, fibre has a crucial role in the body! A high-fibre diet is essentially a superpower for your health, offering a wide range of benefits beyond just keeping your bowels regular.
Instead of being broken down for energy like other carbohydrates, fibre passes through your digestive system largely intact, playing various critical roles along the way.
Understanding the Two Types of Fibre
Dietary fibre exists in two forms, each playing a unique role in digestion and gut health:
Soluble fibre: The type of fibre that dissolves in water to form a gel-like substance. It can help lower blood cholesterol and blood sugar levels.
Insoluble fibre: The type of fibre that does not dissolve in water. It adds bulk to stool and helps food move more quickly through the digestive system, promoting regular bowel movements and preventing constipation.
The Power of Fibre: Key Benefits
A high-fibre diet is a superpower for your health. Here's what it can do for you:
- Promotes Regularity: Insoluble fibre adds bulk and softness to your stool, helping to prevent constipation.
- Stabilises Blood Sugar: Soluble fibre slows down the absorption of sugar, which can help prevent blood sugar spikes.
- Keeps You Full: Fibre-rich foods are often more filling, which can help with weight management.
- Assists with Cholesterol: Soluble fibre can bind to cholesterol particles and remove them from your body.
- Supports a Healthy Diet: Prioritising high-fibre foods naturally helps you reduce your intake of processed foods, unhealthy fats, and added sugars.
How Much Do You Need and Where Can You Get It?
To reap these benefits, aim for a daily intake of:
- Women: 25g per day
- Men: 30g per day
Boosting your fibre intake is easier than you think. Try these simple swaps and additions:
- Top your breakfast with flax or chia seeds
- Snack on nuts instead of processed treats
- Swap white bread and rice for wholegrain options
- Aim for two pieces of fruit and five serves of vegetables per day
- Add a handful of berries to your oats
- Include legumes and pulses in your meals
For personalised advice on fibre intake, book an appointment today!