FREE SHIPPING ON ALL ORDERS | AFTERPAY AVAILABLE

Fibre: Fact v Fiction

Increasing your fibre intake has various benefits. But what are they exactly? Fibre not only benefits digestion but can reduce the risk of chronic disease.

That said, not all fibre is the same. There are two types of fibre: soluble and insoluble.

Soluble dissolves in water and is metabolised by the good bacteria in the gut while insoluble fibre does not dissolve in water and may not be digested by the gut.

Recommended daily allowance is that men and women eat between 38-25 grams per day and the best way to consume it is from whole fruits, vegetables and grains or protein powders containing prebiotic fibre.

When we consume the right amount of fibre in our diet, studies show we can also reduce our appetites and lose weight as a consequence.

Fibre soaks up the water in the intestine and helps the absorption of nutrients while increasing the feeling of fullness.

Scientists also believe that soluble fibre also helps reduce sugar spikes after high carb meals meaning you have greater levels of energy and satiety throughout the day.

And that’s not all. Studies also show that fibre can reduce cholesterol showing that people who eat more fibre have a lower risk of heart disease.

Fibre is also typically associated with reducing constipation and keeping us regular.  Studies show that soluble fibre that forms a gel in the digestive tract are often effective.

One example is psyllium which can be added to cereals and bread. Other types of fibre including sorbitol also have a laxative affect. Sorbitol can be found in prunes.

Studies show that fibre is also linked to a reduce risk of colon cancer and deduce that an intake of high fibre foods such as fruits, vegetables and wholegrains affect cancer risk.

So how can you consume more fibre? Eating your vegetables before a meal is one effective strategy.

One study showed that those given a salad before their meal ate 23 per cent more veggies than those served the salad as a meal accompaniment.

Furthermore, eating a salad or vegetable soup before a meal has been linked to eating fewer calories overall.

Another tip is to snack on fruit or add to your smoothies. All fruit delivers fibre although berries, apples and pears have the highest amounts.

Make sure you chose whole grains over refined grains. Good examples are grains such as barley, farro, quinoa, millet and amaranth.

Seeds and nuts are also high in fibre. Try making a chia seed pudding or adding flax, sesame and hemp to your cereal and salads.

An ounce of almonds alone has three grams of fibre. You can also bake with high fibre flours such as almond, hazelnut, chickpea and buckwheat.

Check out our hundreds of high fibre recipes here.


Also in Blog

Not everyone needs 8 hours of sleep. Here’s how to find your magic number.
Not everyone needs 8 hours of sleep. Here’s how to find your magic number.
Although eight hours of sleep is often recommended as the ideal, not everyone needs that amount. Have you noticed that you struggle to open your eyes after 6 hours of sleep, while your partner might be bouncing out of bed bright eyed and bushy tailed with the same amount, or even vice versa? New research [...]

Continue Reading

How coffee supports heart health
How coffee supports heart health
Your daily cup of brew isn’t just part of your morning routine, it actually has great health benefits including boosting the metabolism, burning fat and providing your body with powerful antioxidants. But that’s not all. Now recent research indicates that drinking coffee also reduces the risk of heart failure. The study was run over a [...]

Continue Reading

Best ways to eat for your genes
Best ways to eat for your genes
We are all unique. From the colour of our eyes to the whether we can roll our tongue, we all have a special genetic makeup that requires different nutrients. Understanding your genes is key to uncovering how we process certain foods in our body and whether we need to supplement with certain foods in order [...]

Continue Reading

x