There are so many misunderstandings around fibre. This very important element of a healthy diet is often overlooked. So let’s make a fuss over Fibre! Read on for tips on why you should include more fibre and how to increase it in your daily diet.
What is Fibre?
Dietary fibre is more commonly known as roughage. It is found in cereal foods, beans, lentils, fruit and vegetables. There are two broad types of fibre insoluble and soluble. Because these are found in different proportions in foods which contain fibre and have different properties is it important to eat a variety.
Why do I need fibre in my diet?
Fibre acts as a bulking agent and so it helps prevent constipation and keep the large intestine healthy. You also need to drink plenty of water to help keep your system working effectively so the fibre can do its job. Soluble fibre has been proven to reduced blood cholesterol levels. It can also help people with diabetes control their blood glucose levels.
In addition, research has shown that bowel cancer rates are lower in people who eat a fibre rich diet. Visit the Beat the Bowel Cancer website here for more details. The World Cancer Research Fund (WCRF) estimates that 45% of bowel cancer could be prevented through diet, physical activity and weight management
What is the daily recommended amount of Fibre?
According to the British Nutrition Foundation, we should be aiming for 30g per day. The average intake in the UK is around 17g-20g so way beyond this limit and some research suggest that nearer to 35g would be better! Low fibre intake is associated with constipation and gut diseases such as diverticulitis and bowel cancer.
What are the best sources of fibre?
Oats, fruit, vegetables and pulses (beans, lentils chickpeas) are good sources of soluble fibre. Misunderstandings around fibre rich foods are common- it’s not all about ‘brown bread’.
How do I get my 30g per day?
- Eat a fibre-rich cereal e.g. bran flakes ( 40g = 8g), shredded wheat (45g= 5.3g, this also has no sugar in it making it an excellent choice) Weetabix, ( 2 biscuits = 3.8g), muesli 40=2.9g, All bran (30g=8.1g). Therefore, cereal can provide you with nearly a 1/3 of your daily requirement.
- Have potatoes with skins on e.g. jacket potatoes, new potatoes
- Have wholemeal and seeded bread.
- Choose fruit with skins on e.g. apple, pears and have these as snacks.
- Citrus fruit contains fibre too such as oranges and grapefruit
- Ensure you have green vegetables every day with your meals and as snacks e.g. cabbage, spinach, green beans, Brussels sprouts.
- Eat snacks of dried fruit e.g. apricots, raisins, dates, prunes and sultanas
- Always eat brown rice and whole-wheat pasta
Calculating fibre on packaged foods – check the label
In order to ensure you are consuming the correct dietary fibre, it is recommended that you eat foods containing 3g of fibre per 100g weight.
A food product that claims to be high in fibre should contain 6g of fibre per 100g
Considering supplementing your fibre intake
Arbonne has a fantastic product called ‘Daily Fibre Support. This product will give you 12 grams of fibre, nearly half the daily requirement, derived from grains, fruit and vegetables. This flavourless, soluble fibre can be added to all foods and beverages, including Chocolate or Vanilla Protein Shakes. Find out more about this here. This product is gluten-free and is made from Arbonne’s soluble blend of inulin, pea, apples, citrus pectin, orange pulp, and beetroot fibre. It is tasteless so you won’t notice it and it has all the benefits of the added fibre, you can even use it in baking.
Download the Arbonne Nutrition mix-ups information below. These are some great smoothies you can create.
THE WHITE STUFF – STAY AWAY!
White bread, pasta and rice can play havoc with blood sugar levels so always try to avoid it. There is little nutritional value and it can cause constipation! These types of foods can cause gut issues and other health problems so leave them out of your diet on a regular basis.
BROWN IS BEST
Brown food is fibre rich and is digested slowly, keeps you feeling fuller for longer and doesn’t give you highs and lows in your blood sugars, therefore if you change to a high fibre diet YOU WILL EAT LESS.
Plus, your bowel movements will be more regular and you will feel better and stronger and reduce your risk of cancer, diabetes and cholesterol issues.
What better reason do you need to eat up your greens?
We hope this blog has helped clear up any misunderstandings around fibre you might have!