Fibre, The Forgotten Nutrition Powerhouse
"In a society where diet culture is forever changing, it’s time to shine a little spotlight on the forgotten nutrient that is fibre." - Mary Lynch
A type of carbohydrate the body cannot digest. It helps to regulate the body’s use of sugars.
There are two types of fibre:
- Soluble fibre helps lower the body’s glucose levels/blood cholesterol and slows
the absorption of nutrients into the body.
- Insoluble fibre absorbs water, taking up space in our gut passing through the digestive system increasing stool bulk.
Fibre and diversity are vital when it comes to maximising health.
Fibre is consistently linked to a reduction in the risk of heart disease, diabetes and cancer. Emerging research is linking gut health to everything from weight, immune function, inflammation and allergies to metabolism and appetite.
What do we get fibre from? Simply from our fruits, vegetables, beans, pulses and wholegrains. Easy and cheap!
We should be aiming for at least 30g of fibre a day. Currently we average well under 20g.
To achieve your fibre goal, you’d be looking at 2 pieces of fruit, 2 pieces of wholegrain bread and 200g of pulses per day. Load up on the fruits, vegetables and grains that make you feel good.
Here are a couple of tips to help you to fast track your fibre fix:
Add nuts, seeds and dried fruit to your breakfast cereal, smoothies, even salads for an extra fibre boost.
Opt for wholegrains as much as possible as they can have up to 4 times the amount of fibre as the refined versions.
Bulk out any meal you can with extra fruits, veggies, lentils and beans.
Incorporate fruit, veggie crudités, nuts, seeds and wholegrains into your snacks. Focusing on fibre is a sure fire way to improve your diet!