Tuesday Tip: Fibre 101 🌾
I think most of us are aware that fibre is an important part of your diet. It plays a large role in overall health and is linked to reduced blood cholesterol, blood sugar regulation, reduced risk of cardiovascular disease, stroke, type 2 diabetes and some cancers. It’s also key to gut health and also helps with weight loss.
Fibre is the part of the food that isn’t digested in the small intestine. Dietary fibre ends up in the large intestine or colon where bacteria partially ferment it. Some passes through the body almost unchanged.
We need approx 25-30g fibre a day and there are 3 types; resistant starch, soluble fibre, insoluble fibre.
Resistant starch resists digestion in the small intestine and is fermented in the large intestine, producing gasses which help keep the Bowel lining healthy. Examples include chickpeas, black and kidney beans, cooked and cooked rice, pasta and potatoes, unripe bananas.
Soluble fibre dissolves in water forming a thick gel which slows digestion. Examples include lentils, psyllium husks, pears, sweet potato, avocado, prunes, oats, asparagus, legumes, Brussels sprouts, green beans.
Insoluble fibre adds bulk and keeps the bowels regular – keeping food moving through the intestines. It’s found in the skins/surfaces of roots, grains and seeds. Examples include wholegrain bread, pasta, rice and cereals, wheat bran, strawberries, celery, nuts and seeds, courgette, corn, broccoli.
We need all types in our diet. As well as the health benefits they also help keep you feeling full!
Happy Tuesday 🤗