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Are you eating enough Fibre?

Fibre is essential to keeping our digestive system healthy, however most people forget about it. Yes, protein and carbohydrates are important, but for the sake of your overall health, let’s not forget that Fibre is also a very important food group.  

So what is fibre, and are you getting enough into your diet?
Fibre is the non-digestible parts of plant foods, it’s an essential nutrient, meaning the body can’t make it on its own. Not only are fibres generally a good source of vitamins and minerals, but they also offer a wide array of health benefits to digestive health, immune system, and disease prevention.

There are two types of fibre – soluble and insoluble.  Both are beneficial and need to be incorporated into our diets daily.

Soluble Fibre – creates a gel in the system by binding with fatty acids. Studies show that it slows up stomach emptying to allow for better absorption of nutrients. Soluble fibre helps lower cholesterol and regulate blood sugar levels for individuals with diabetes or any cardiovascular conditions.

Insoluble Fibre – provides bulk to the intestines, whilst helping to balance the pH levels in the intestines to, this role promotes regular bowel movements and helps prevent / relieve constipation. Insoluble doesn’t dissolve in water and doesn’t ferment with bacteria in the colon. It’s believed to help prevent gastrointestinal imbalances and conditions, while sweeping out carcinogens and toxins from the system.

Why is it important to include in your diet?
According to the Australian National Health and Medical Research Council, increasing dietary fibre intake has been linked to lower rates of obesity, cardiovascular disease, diabetes, and certain cancers. Benefits of dietary fibre include:

  • Digestive Health
    Fibre helps food pass through the body, keeping the body “regular” by drawing water into your intestines and preventing digestive issues such as constipation and IBS.
  • Weight Control
    Soluble fibre slows down digestion and the emptying of food from the stomach. It’s also “bulking up” food source that doesn’t contain energy, which means keeping you fuller for longer and decreasing that appetite.  
  • Diabetes
    Eating a high fibre diet slows glucose absorption from the small intestine into your blood. This reduces the possibility of a spike of insulin – the hormone produced by the pancreas to stabilise blood glucose levels.
  • Cancer
    Studies have shown that dietary fibre is protective against some forms of cancers. Fibre is thought to decrease bowel cancer risk by increasing stool bulk, diluting possible carcinogens present in the diet and decreasing transit time through the colon.
  • Heart Disease
    A high fibre intake has been linked to reducing the risk of cardiovascular disease, this is thanks to soluble fibre helping to lower blood cholesterol.

How much fibre do I need?

Research has shown most Australians do not consume enough fibre daily.
The Recommended Daily Intake (RDI) is:
Men = 30g of fibre each day
Women = 25g of fibre each day

Adding to the many reasons to increase plant foods in your diet is the diversity of fibres that they provide. Variety is key to help you get to a mix of soluble and insoluble fibre. Eating at least 2 serves of fruit and 5 serves of vegetables daily including legumes will not only provide a range of vitamins and minerals but will also keep you regular and your gut health will benefit loads from these beautiful foods.  

If you’re realising that you’re not great with your fibre intake, make sure you slowly and steadily introduce fibre into the diet to avoid any negative outcomes. A sudden increase to your diet may lead to some increased flatulence, or trapped wind… and no one needs that!

Foods to increase your Fibre intake:

  • Fruits
  • Vegetables
  • Legumes
  • Wholegrains
  • Wholegrain Bread
  • Brown Rice
  • Seeds and Nuts
  • Cleanfit products of course (Banana Flour)
The information contained on this web site is general in nature and does not take into account your personal situation. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your personal health or a medical condition.