Do you eat enough fibre?

Fibre is often forgotten about. We always talk about fats, carbs and protein, but fibre often misses out. Shame, as it’s super important and has many health benefits.

The main role of fibre is to help keep the digestive system healthy and keep our bowel movements regular. It has also been shown to benefit those with diabetes, control blood cholesterol and glucose levels and also assists with weight control – yay! In countries that traditionally eat high-fibre diets, it has been found that diseases such as bowel cancer and coronary heart disease are less common.

In regards to helping to control weight, high-fibre foods tend to have a lower energy density, meaning they have fewer calories per gram of food. So a person on a high-fibre diet can consume the same amount of food but with fewer calories. High fibre foods are often bulky and therefore more filling, this can extend the time that we feel ‘full’ which stops us looking for more food. It also helps to maintain lower blood sugar levels and prevent blood insulin levels rising rapidly, which has been linked with obesity and diabetes risk.

Many of us are consuming too little fibre (it’s suggested we eat 25-30g daily), but the good news is it’s quite easy to increase the amount of fibre in our diets (rather than relying on supplements):

• Choose whole grain breads and cereals instead of white, refined alternatives
• Quinoa
• Eat enough veggies!
• Fruit – leave the skin on where possible
• Baked beans / lentils / chick peas
• Nuts and seeds

Dietary fibre absorbs fluid so it’s important to drink enough water, aim for 2 + litres. As a rule of thumb, having wee that’s clear rather than yellow (except first thing in the morning) is a sign that you’re getting enough water. I’m sure you’re all hitting your 2 litres daily anyway right?!!

Hopefully most of the above foods are already a part of your balanced diet, and you’re already getting sufficient fibre. If not, it could be worth having a look at your current intake.

One thing to remember, if you’re currently on a fairly low-fibre diet, don’t increase your fibre intake too quickly, this could make for a gassy, bloated and irritable stomach. Slow and steady!

For weight control, good health and digestive system, take note of your fibre intake! If you’re a bit low – (under 25g) it shouldn’t be a matter of adding extra food to your diet, you may just need to make a few changes and better choices!!

Have a great day!

Paula