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Nutrients - 'Fibre' - Group talk, week commencing 19th July 2021.


Over the next few weeks I am going to delve in to the different area's of nutrients.


This week I am going to start with Fibre.


What is Fibre...


Fibre is a plant-based nutrient that is also known as roughage. It is a type of carbohydrate, but unlike other carbs, it cannot be broken down into digestible sugar molecules. Therefore, fibre passed through the intestinal track relatively intact.


High-Fibre foods - per 100g


Pears 3.1g Blackberries 5.3g Strawberries 5.3g

Carrots 2.8g Avocado 6.7g Beetroot 2.8g

Apples 2.4g Broccoli 2.6g Raspberries 2.4g

Artichoke 5.4g Bananas 2.6g Brussels 3.8g

Blueberries 2.4g Kale 3.6g Spinach 2.2g

Tomatoes 1.2g Lentils 7.3g Kidney beans 6.8g

Split peas 8.3g Chickpeas 7g Cooked Black Beans 8.7g

Cooked Edamame 7g Cooked Lima Beans 7g Baked Beans 5.5g

Quinoa 2.8g Oats 10.1g Popcorn 14.4g

Almonds 13.3g Chia seeds 34.4g Fresh Coconut 9g

Pistachio's 10g Walnuts 6.7g Sunflower seeds 11.1g

Pumpkin seeds 6.7g Sweet Potatoes 2.5g Dark Chocolate 10.9g


The list is endless...


Fibre can promote weight loss, lower blood sugar levels and fight constipation.


It is recommended that we consume 14g's of fibre per 1000 Calories we consume daily. This is roughly 24g of fibre for women and 38g of fibre for men daily.


Unfortunately its estimated95% of adults and children don't meet the recommended daily fibre intake.


What is the benefit of fibre...


*Reduces Cholesterol - Fibre presence in the digestive tract can help reduce the bodies cholesterol absorption. This is especially true if you are taking statins.


*Promoting a healthy weight loss - High-Fibre foods like fruit and vegetables tend to be lower in calories. Also, fibre presence can slow down digestion in the stomach to help you feel fuller for longer.


*Adding bulk to the digestive tract - Those who struggle with constipation or generally sluggish digestive tract may wish to add fibre to their diet. Fibre naturally adds bulk to the digestive tract, as your body doesn't digest it. This stimulates the intestines.


*Promotes blood sugar control - It can take your body longer to break down high fibre foods. The helps you maintain more consistent blood sugar levels, which is especially helpful for those with diabetes.


*Reducing gastrointestinal cancer risks - Eating enough fibre can have protective effects against certain cancer types, including colon cancer. there are many reasons for this, including that some types of fibre, such as the pectin in apples may have antioxidants - like properties.


Fibre offers many health benefits, but when increasing fibre it is important to know to avoid adverse effects such as bloating and wind to increase your fluid intake to keep these symptoms at bay.


Bottom line


Fibre is an important nutrient that may promote weight loss, lowers blood sugar levels and fights constipation.


Most people don't reach the recommended daily intake of 24g for women and 38g for me.


It can protect us from certain cancers.


How can you increase your fibre intake...


Resources: www.healthline.com/nutrition/22-high-fibre-foods#TOC_TITLE_HDR_24


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