FIBRE
There has been a lot of discussion in the world of health about the importance of fibre in the diet. It used to be that bowel health was about reducing the risk of developing colorectal cancer and improvements in your poo consistency, however, research now is suggesting that fibre and improved gut health can support improvements with immune function, mental health and chronic disease.
But what even is fibre? Fibre is a term used as an overall term to explain a range of structures that are in our diet. Each of these molecules are used by the body differently and can affect our body in a different way.
Fibre can help to reduced spikes in blood sugars, relieve constipation, feed gut bacterial, support heart health, lower cholesterol levels and even reduce risk of developing diabetes. But not all fibres act in the same way.
What we do know is that cellulose fibres such as wholewheat and grains which can support reduction of constipation, whereas soluble fibres such as inulin can support the growth of beneficial bacteria in the gut. Other soluble fibres include Mucilage beta-glucans which are found in oats, beans, peas and flax seeds and have been shown to reduced LDL cholesterol, reduce risk of coronary heart disease and could reduce risk of developing type 2 Diabetes, as could adding resistant starch which is found in bananas, oatmeal and legumes. Another soluble fibre is pectin which is found in seeds and slows the passage of food through the gut and lowers blood cholesterol.
So what does 30g of fibre look like? When choosing food look for food that contains fibre and aim for food that are over 6g per 100g as these are classed as high in fibre. Food that are a source of fibre are 3g of fibre per 100g. By choosing fibre containing food at each meal time, aiming for higher fibre carbohydrates (e.g. oats, high fibre granola, whole wheat bread), meeting your 5 a day and adding nuts and seeds to your diet your likely to meet your 30g.
By making some easy swaps reaching you 30g of fibre daily ca be more manageable that first thought. By choosing different fibre sources you are likely to support you to improve your overall health, your gut health and bowel movements. Remember to increase your fibre slowly otherwise you may get some wind and bloating symptoms.
**Please note this information is for the general public and if you have an diagnosed medical condition always consult a medical professional before making changes to your diet.