Why I won’t shut up about fibre
If you’re a client of mine, then we’ve likely had an extensive conversation about fibre. We’ve all heard of it, but did you know that as little as 28% of adults and 42% of children are consuming an adequate amount of fibre every day in Australia? That is an insane statistic to me.
So before I tell you all the great benefits of eating fibre, let me first explain what it is.
What is fibre?
Fibre is a type of carbohydrate that our bodies cannot digest. It is any plant matter that our bodies can’t absorb.
There are 3 types of fibre:
Soluble fibre - this type of fibre absorbs water when it comes into contact with it. Therefore it slows digestion and softens stool (stool = poop). Think of what happens when you soak chia seeds overnight - it creates that gel-like consistency. This is what soluble fibres do.
Insoluble fibre - this type of fibre does not absorb water. It adds bulk to stool to help move it through the bowels.
Resistant starch - some people say resistant starch is a fibre, some people say it simply acts like fibre. Nonetheless, resistant starch is a carbohydrate that resist digestion in the small intestine and ferments in the large intestine. It feeds the beneficial bacteria that live in your large intestine.
What foods have it?
Fibre is found in vegetables, fruits, grains, beans and legumes.
Soluble fibre: Oats, barley, chia seeds, flaxseeds, beans and lentils (black beans, kidney beans, and chickpeas), apples (especially with the skin), citrus fruits, pears, carrots, sweet potatoes
Insoluble fibre: Whole grains like whole wheat bread, brown rice, and whole grain cereals, nuts and seeds such as almonds and sunflower seeds, vegetables like cauliflower, broccoli, green beans, and zucchini, wheat bran, potatoes with the skin, corn, and dark leafy greens like kale and spinach
Resistant starch: Cooked and cooled potatoes/rice/pasta, green bananas, oats (especially when soaked overnight), legumes like lentils, chickpeas, and beans, unripe plantains, barley and whole wheat.
Why should I up my intake?
If you have “tummy issues”, constipation, diarrhoea, difficulty losing weight, high cholesterol, blood-sugar dysregulation, depression, anxiety, sleep issues, or family history (and therefore increased risk) of heart disease/bowel cancer/diabetes - fibre is your friend!! To be honest, that list just scratches the surface of how fibre is beneficial.
How can I start?
Incorporating more fibre into your diet doesn't have to be complicated. Start by gradually adding more fibre-rich foods like vegetables, fruits, whole grains, and legumes to your meals. Your body will thank you for it! If you’re unsure where to start or how much fibre you should be consuming, feel free to reach out. Together, we can create a personalized plan that fits your lifestyle and helps you achieve your health goals. Remember, small changes can lead to big improvements in your overall well-being. Let’s make fibre your new best friend!
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