In every Fibre....

 


Fibre and Fiber. I should be on our radar, it should be on the news. We can get enough fibre from the foods we eat and our bodies need it, and our flora needs it.


Did you know that there are 2 types of fibre?


• Soluble fibre such as pectin, found in pears, apples, and prebiotics like inulin, galactooligosaccharides (GOS) and fructooligosaccharides (F.O.S.), are able to dissolve in water and form a gel-like substance, softening stools.


• Insoluble fibre like cellulose, predominant in fruit, vegetables and whole grains, which adds bulk to stools, supporting bowel movements.


Dietary fibre is found in plants and represents a range of carbohydrates that are indigestible by human enzymes. They go through the gastrointestinal tract mostly intact until they reach the colon where they’re either fermented by gut bacteria or used to bulk the stool.1 The form of fibre that can be utilised by the gut microorganisms for fuel and growth is defined as ‘prebiotic’.


But I do eat fruit and veg!


Not enough! Especially if you are doing the famous 'keto diet'. The government recommends 30g per day. That would be:


2 tablespoons Chia seeds - 10g

2 tablespoons Flax - 5g

3 bananas - 9g

2 Apples 5g

A handful of nuts - 2g

A handful of blueberries - 3.7g

A handful of raspberries - 4g

A cup of almond milk - 1.2g

Get the recipe!



Why should I eat that much fibre?


Digestion. This includes IBS, constipation, leaky gut. There are huge advantages to improving overall health by focusing on the gut. Fibre reduces constipation and getting rid of waste from our bodies on a regular basis.


Immunity. Our precious gut flora is the first defence for pathogens. Prebiotics, in particular, arabinogalactans and GOS (galactooligosaccharides), can strengthen the innate immune system, through modulating the microbiome, reducing inflammation, and improving the response to antigens by immune cells (e.g. natural killer [NK] cells, macrophages). Allowing faster recovery from bacterial and/or viral infections such as the common cough or cold.


Weight Loss. Once you start eating more fibre, you will be already supporting your blood sugar and insulin levels. Adding fibre-rich foods can lower the glycemic index of meals, which helps to prevent an initial sharp increase in blood sugar levels, followed soon by a crash. Research shows that a high intake of resistant starch at 48-66g/day can significantly attenuate insulin and glucose responses after a meal, thus improving insulin sensitivity.






Photo by Brooke Lark on Unsplash