WHAT IS FIBRE?
A carbohydrate component of all plant materials which are resistant to digestion in the human body, and is made up of lots of sugar molecules all linked up together.
WHAT ARE THE BENEFITS?
Adds bulk to your stool and helps to move it through your gastrointestinal system. This can be beneficial for reducing constipation.
Reduces in blood cholesterol by binding to it and reducing absorption from the gut.
Regulates blood glucose by slowing down gastric release of carbohydrates from meals.
It is important for weight management by triggering stretch receptors in your gut to increase satiety in meals and keep you fuller for longer.
Important for hormone regulation & metabolism.
TYPES OF FIBRE
Delays gastric emptying- reduces impact of blood glucose levels after a meal.
Lowers blood levels of blood cholesterol eg. Fruits, vegetables, oats, barley & legumes.
Increases faecal bulk, absorbs water to soften the stool and acts like a broom in your digestive system to sweep out waste.
eg. Wholegrain products & cereals, nuts, seeds, wheat bran & the skin of fruit & vegetables.
Bacteria in the large intestine ferment this which forms gas, as well as produces food for the growth and proliferation of colonic cells. These can inhibit proliferation of colonic tumour cells
eg. un-ripened bananas, cooked and cooled potatoes/rice, cashews
HOW MUCH DO I NEED PER DAY?
0-6 months N/A
7-12 months N/A
1-3 years 14g/day
4-8 years 18g/day
9-13 years 24g/day
14-18 years 28g/day
19-70 + years (men) 30g/day
19- 70 + years (women) 25g/day
19-50 years 28g/day
**Just remember to increase this slowly, if you are not use to eating much fibre to allow your gut to rebalance the good bacteria.
Smoothies are a great easy way to get a good dose of fibre to start the day. Here are a few to try:
2 tbsp chia seeds, 1 tbsp LSA (linseeds, sunflower seed, almond) 2 handfuls of spinach, 1 banana,
1 tbsp almond butter, 350ml water
1 banana, 1 tbsp cashew butter,
1 1/2 tsp maca powder, 1 tsp vanilla powder, 1 tsp cinnamon, pinch of salt, 1 cup milk of choice.