A diet rich in fibre is related to having a healthy heart, metabolic system and gut health.
Fibre is now linked to feeding our microbiome within our gut, increasing the trillions of microorganisms that live within it, which reveals why fibre supports our health and well-being, as it has been disovered through research that our gut bacteria influences our overall health.
Fibre is a carbohydrate that the body can not digest and it passes through our bodies without being broken down.
It has been recommended that we as adults should consume as women 25g's/men 30g's of fibre per day.
the goverment brought in many years ago the 5-A-Day campaign, this is now being readdressed as research reports eating 30 different plant foods a week is more diverse for our gut health.
Fruit & Vegetables
Legumes
Grains
Nuts & Seeds
Herbs & Spices
There are two main categories of fibre both which are vey important within our diet; Soluable & Insoluable.
Soluable; disolves in water creating a gel-like substance within our guts, which slows down digestion leaving us feeling fuller for longer this inturn reduces the risks of blood sugar spikes,. Soluable fibre is also shown to support the management of 'Bad' cholesterol within our blood.
Beans
Seeds
Nuts
Oats
Barley
Some Fruit & Vegetables
Insoluable; doesn't disolve within water, and passes throgh our bodies without being brokendown, which is great in preventing constipation.
Some Fruit & Vegetable - Skins on
Seeds
Nuts
Leafy Greens
Quinoa
Wheat Bran
Brown rice
A diet rich in fibre supports our health by promoting;
Regular bowl movement - both soluable and insoluable fibre help support protecting against constipation allowing our stools to be softer and pass easier.
A healthy gut - fibre is the food that our gut microbiome lives off, so to keep it healthy we need to feed the trillions of microorganisms living within the gut, a diverse microbiome promotes our immune system, and metabolic health.
Lowers cholesterol - a diet high in fibre prevents cholesterol leaving the gut as fibre traps it avoiding it being absorbed back into our blood stream, and pushes it out within our pooh. In turn the 'Good' bugs within our guts when breaking down fibre, produce short-chain fatty acids reducing the production of cholesterol within our livers, these short-chain fatty acids also help manage our metabolism.
Heart health - Fibre rich diet is associated with a lower risk of heat disease due to lower cholesterol and reduction in blood pressure and obesity.
Blood sugar control - the majority of carbohydrates that we eat break down into sugars, which are absorbed into our blood to use as energy, which causes spikes, fibre helps graduate the absorption of the sugars at a slow pace.
Protection against certain cancers - high fibre diets through out our lives reports 25% reduction of developing breast cancer and the reduction of developing colorectal and esophageal cancers.
How can you increase the diversity and quantity of fibre you eat within your diet?
However when increasing fibre within your diet, do it gradually and support it with increasing your water intake, to ensure you don't create uncomfortable side effects i.e:-
Cramps
Flactulence
Constipation
Find the balance that works for you and your body, supporting your health and well-being.
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