Is Fibre Essential for a Healthy Diet?
Fibre: essential for a healthy diet?
A definite YES !
Dietary fibre is a type of carb found in plant based foods. Other carbs such as starch and sugar are digested in the small intestines, whilst fibre goes almost intact through the stomach, mixing with some other foods, through to the large intestines, where it absorbs water and then goes out of the body.
There is strong evidence that shows fibre lowers risks such as heart disease, type 2 diabetes and even certain cancers such as colorectal. It also helps digestion and helpsmaintain a healthy weight.
Everyone should aim for an average of 30g of fibre daily.
There are 2 types of fibre:
Soluble (found in oats, parsley, onions, berries, apples, avocados etc..) - regulates blood glucose by improving digestion and reduces cholesterol levels, promotes healthy bowel movements and feeds healthy gut bacteria
Insoluble (found in flax seeds, nuts, wholewheat flour, green beans, cauliflower etc…) which helps bowel regularity - by attracting water and softening stools, makes them easier to pass.
Most fruit and veg contain both soluble and insoluble fibre (eg white and black beans, whole grains, potatoes, leafy greens and cruciferous vegetables..) Too much soluble fibre leads to bloating and/or feeling gassy. Too much insoluble fibre without consuming enough water, may dry the stools and cause constipation.
We believe that we should eat 30-60 different plant based foods per week; sounds impossible? It actually really isn’t - start counting and you get there in no time! Just think, herbs and spices count so adding a dash of parsley or mixed herbs to your food can increase your plant points quickly!
Always remember, start slow with introducing fibre and don’t forget to drink lots of water alongside it.
Fibre is essential, we must all make an effort to have plenty in our diet!