FIBRE - THE EASY WAY TO PREVENT DISEASE

WHAT IS FIBRE?

Did you know that fibre is exclusively a plant nutrient? That’s right, they completely hold the monopoly on this so there is only one way to naturally get it…from plants! Plants need fibre for structural support, we need fibre for optimal digestion support. Fibre is one of the main reasons that whole plant foods are good for you and the reason why I believe a plant-based diet is the best for your digestive system and your overall health.

Fibre, in a nutshell, is a non-digestible carbohydrate found in foods and can be split into two broad categories based on its water solubility: Soluble fibre (dissolves in water and can be metabolized by the “good” bacteria in the gut) and Insoluble fibre (does not dissolve in water).

It is recommended that women need a minimum of 25 grams of fibre per day and men need a minimum 38 grams of fibre per day, however it is reported that most people are only getting about half as much in their daily diet. Are you getting enough?

WHY IS FIBRE SO IMPORTANT TO OUR HEALTH?

So much of our nourishment depends on the healthy passage of food through our digestive tract. Without fibre it is impossible for digestion to take place in a balanced way. With the imbalanced digestion comes the risk of poor nutrient absorption, and along with that comes compromised metabolism and a low immune system. The risk of chronic diseases is lowest when whole plant foods, especially vegetables, are plentiful in the diet.

Eating less vegetable and complex carbohydrates foods means a lower intake of vitamins, minerals, and fibre. This lack of fibre has major adverse effects on digestive function, which may lead to colon diseases like irritable bowel disease, diverticulitis and colon cancer. Less nutrient intake because of an unbalanced diet with a lot of empty-calorie foods may lead to a wide variety symptoms and diseases. With so many people following the Standard American Diet (SAD) this is becoming the norm, even among the young.

SOLUBLE VS INSOLUBLE FIBRE – WHAT’S THE DIFFERENCE?

Soluble fibre, as the name suggests, dissolves in water, creating a gel-like substance during the digestion process. It bypasses the small intestines and reaches the colon, where some begin to undergo fermentation and aids in the production of short-chain fatty acids which protect against inflammation and enhance intestinal barrier function. Other benefits include increased satiety (feeling full after eating), which may help prevent overeating and reduced hunger pangs between meals, as well as improved gut health. As it promotes bowel regularity by drawing water into the gut, allowing the stool to become softer and easier to pass. (EXAMPLE SOLUBLE FOODS: OATMEAL, LENTILS, FRUIT, FLAXSEEDS, PSYLLIUM, PEAS, BEANS)

Insoluble fibre, has limited fermentability and doesn’t dissolve in water. Instead, insoluble (or indigestible) fibres, such as lignin and cellulose, are responsible for adding bulk to stool, helping food move quickly through the intestines and promoting digestive regularity and may help to prevent certain gastrointestinal conditions. Insoluble fibre is best known for its ability to regulate digestion and its laxative effects. Coarse insoluble fibres, like those found in wheat bran, promote regularity and stimulate a laxative effect by irritating the mucosa of the large intestine, and triggering water and mucous secretion. (EXAMPLE INSOLUBLE FOODS: BROWN RICE, POTATOES, BORAGE, DARK LEAFY GREENS, WHOLE GRAINS)

Did you know that it is ESSENTIAL to stay HYDRATED when consuming fibre-rich foods? Consuming too much fibre and not enough fluid can cause nausea and/or constipation!

HOW CAN I GET MORE FIBRE IN MY DIET?

The simple answer to this is eat more vegetables, fruit, whole-grains, nuts and seeds! Incorporating more whole-food plant-based foods is the easiest way to do this and some of my favourite ways to incorporate more plants into my day are smoothies and salads bowls (especially with the summer fast approaching).

You can mix any fruit and vegetable, nut and seeds to any combinations that suits your taste buds. I find these meals can be batch prepped for the week to ensure that healthy habits are being formed the right way.

My favourite smoothie combo (my daily breakfast):

1 banana

½ mango

½ cup pineapple

½ cup frozen mixed berries

½ small zucchini or ½ cup cauliflower

3 tbsp hemp Seeds

1 tbsp flax seeds

4 Brazil Nuts

¼ cup Walnuts

Oat milk or water to desired consistency

Blend in a high-speed mixer and enjoy!

FIBRE – CAN BETTER HEALTH BE THIS SIMPLE?

Are you looking to incorporate more plant based whole foods into your daily routine and reap the benefits of added fibre?

Maybe you currently have a digestive issue and really want to make the right changes that actually work to help you heal and feel better.

Do you want to discuss how to go about building better habits for positive change that really work?

Even if fibre is what is making you bloated, fibre is the ONLY WAY for you to overcome your digestive problem and I will show you and guide you every step of the way.

FIBRE, ROOTED IN NATURE BUT PROVEN THROUGH SCIENCE!

I am currently accepting new clients for my 1:1 program. Incorporating more plant-based foods, fibre, is one of the first things that I cover in my program. Increasing plentiful anti-inflammatory foods into your daily life is the key to better health.

Watch my Free Training Guide and let’s get you started NOW!