Fibre

What actually IS fibre, and what does it do?

Fibre is basically the indigestIble portion of foods - pulp of fruits, cell walls (cellulose) of vegetables. There is essentially no fibre in animal products. it’s also preventative against cancer (fibre is a source of pentose which is an anti cancer agent). In TCM terms is good for the ‘metal element’ (metal organs are the lungs + large intestine) so it is not only good for the bowels, but also for cleansing the lungs.

There are two types of fibre, most plants contain both: soluble & insoluble. You want to get some of both types, both help with blood sugar regulation.

• Soluble dissolves in water, and includes plant pectin and gums, soluble fibre includes: oats, chia seeds, prunes, figs, flax seeds, apples, pears (soluble fibre is the pectin in the skin of apples/pears/plums). Soluble fibre creates a gel which helps digestion

• Insoluble includes: plan cellulose/hemicellulose. Insoluble fibre attracts water to the stools making them softer and easier to pass, and promotes regularity of bowel movements.

Common foods and their rough fibre amounts:

• spinach: 100g 1/2 cup cooked - 2.4g

• Kiwi: 1 medium - 2.1g (also contains actinidin which helps protein digestion too)

• banana: 1 medium - 3.1g

• pear: 1 medium 6g

• prunes: 0.7g per prune

• peach 1 medium - 2.3g

• apple: 1 medium - 4.4g

• cauliflower: 100g - 2g

• carrot: medium - 1.7g

• cabbage: 100g - 2.5g

• broccoli: 100g - 2.6g

• peas: 100g - 5g

• kale: 100g - 2g

• asparagus: 100g - 2.1g

• beetroot: 1 boiled - 2g

• almonds: handful - 4g

• pine nuts: handful - 3g

• chia seeds: 1 tablespoon - 4/5g

• walnuts: 30g - 1.9g (also got that omega-3 in!)

• sweet potato: 3.9g

• brown rice: 100g cooked - 1.8g

• quinoa: 100g cooked - 2.7

• wholewheat sourdough: 1 slice - 1.9g

• porridge: bowl of - 3/4g

• kidney beans: 100g - 25g

• lentils: cooked 100g - 8g

• chickpeas: 100g - 17g

• rice cakes: 2 cakes - 0.8g

• sauerkraut: 50g - 2.9g

• FLAXSEED: 1 tablespoon ground - 1.9g

So, a very doable example day of 35g of fibre:

• Breakfast - porridge of soaked, sprouted oats (with Ceylon cinnamon) + a banana and tablespoon of flax seeds + chia seeds: 12g

• Lunch - spoonful of that probiotic sauerkraut as a starter: 1g, soaked, cooked quinoa with broccoli, spinach, peas, kale and some tuna/salmon (get that protein and omega 3 in too): 9g

• Afternoon snack: soaked handful of almonds: 4g OR an apple: 4.4g

• Dinner - soaked brown rice with soaked and slow cooked lentils: 9g