What's Fibre? Fibre, is a type of carbohydrate found in plant-based foods that the body cannot digest or absorb. Instead of being broken down into nutrients like sugars and starches, fibre passes relatively intact through the digestive system and out of the body.
There are two main types of dietary fibre: soluble fibre and insoluble fibre
Soluble Fibre: This type of fibre dissolves in water to form a gel-like substance in the digestive tract. It can help lower blood cholesterol and glucose levels, as well as regulate blood sugar levels. Soluble fibre is found in foods such as oats, barley, legumes, fruits (e.g., apples, oranges), and vegetables (e.g., carrots, broccoli).
Insoluble Fibre: Insoluble fibre does not dissolve in water and adds bulk to the stool, aiding in the movement of food through the digestive system and promoting regularity. It helps prevent constipation and may reduce the risk of certain digestive disorders like diverticulitis. Foods rich in insoluble fibre include whole grains (e.g., wheat bran, brown rice), nuts, seeds, and the skins of fruits and vegetables.
Both types of fibre are essential for maintaining a healthy digestive system and overall well-being. A diet high in fibre has been associated with numerous health benefits, including improved digestion, weight management, heart health, and a reduced risk of chronic diseases such as diabetes and certain cancers.
What Does Fibre Do? Fibre plays a crucial role in digestion, aiding in the movement of food through your digestive system. It adds bulk to stool, making it easier to pass and preventing constipation. Moreover, fibre can help regulate blood sugar levels, lower cholesterol, and contribute to a feeling of fullness, which may aid in weight management.
Why Do We Need Fibre? Incorporating fibre into your diet is essential for overall health and well-being. Not only does it support digestive health, but it also lowers the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer. Plus, fibre-rich foods help you feel satisfied and energized throughout the day.
Top Fibre-Rich Food Options:
🌾Whole grains like oats, barley, and quinoa
🥦Fresh fruits such as apples, berries, and pears (don't peel them!)
🥕Vegetables like broccoli, Brussels sprouts, and carrots
🥜Legumes including beans, lentils, and chickpeas
🌰Nuts and seeds such as almonds, chia seeds, and flaxseeds
Incorporating these fibre-packed foods into your daily meals will help you maintain a happy and healthy digestive system while promoting overall wellness. Stay tuned for more nutrition tips and delicious recipes in our upcoming newsletters! 🌟
Check out this cheat sheet I’ve prepared only for you. 😉