Fibre
Fibre has the following functions in the body:
supports the microbiome (the bacteria in the gut)
supports the digestion and gut health
helps the bowel to move at an appropriate rate (not too fast, not too slow), and helps the consistency of the stools. Ideally, stools should be formed, not too hard or too soft.
helps the body to eliminate toxins
regulates hormones
helps us feel full
balances blood sugar
reduces cholesterol
good for the heart and circulation.
There are 3 main types of Fibre:
Soluble fibre attracts water and ‘gels’ when it hits the digestion. It’s very important to drink enough water with soluble fibre sources (especially psyllium husk, chia seeds and Flax seed), as otherwise it will contribute to constipation. Food sources include:
Oats, Oat bran, Psyllium Husk
Vegetables like asparagus, beetroot, greens, broccoli, Brussels Sprouts, eggplant, green beans, peas, sweet potato, turnip, onions, garlic, asparagus, Jerusalum artichokes
Grains like barley, bran, brown rice, rye
Legumes - Tofu & edamame (soy), black beans, kidney beans, lentils, cannellini beans, chickpeas
Almonds, Chia, Flax seed, Hazelnuts, sunflower seeds
Apples, apricots, avocado, figs, pears, plums, prunes
Insoluble fibre helps with the motility of the bowel, and helps the detoxification pathways. Food sources include:
Whole grains - barley, millet and rye. Wheat bran.
Vegetables including broccoli, carrots, kale, okra, peas, potatoes, spinach, sweet potatoes, squash and turnips
Nuts and seeds - almond, flax, hazelnuts, sunflower seeds, walnuts
Berries, apples (skin on), apricots, pears, plums
Dried fruits including dates and prunes
Legumes including black beans, kidney beans, lentils, Chickpeas, navy beans (ie baked beans), and pinto beans (often used in Mexican refried beans)
Resistant starch is called this because it resists digestion in the Small intestine, reaching the colon (large intestine) intact. Here it feeds our beneficial gut bacteria and produces vital Fatty Acids via fermentation. Food sources include:
Cooked then cooled starches - potatoes, rice and pasta (hello summer salads!)
Chickpeas, lentils, beans, peas, cannellini beans
Green bananas, green banana flour
We should all be aiming for 25-30g of fibre per day, but it’s a good idea to increase this slowly, as they can ferment in the gut and cause gas. Especially with foods like legumes and psyllium husk, for the sake of our loved ones!!