Fibre is our friend. It can help alleviate bloating, keep us regular (ehum) and assist with keeping our blood sugar levels consistent. We should be getting at least 18g of fibre a day (it is understood that the average adult in the UK only consumes 12-14g). Jane Clark in her book “Nourish” (Collins & Brown) discusses the importance of fibre and explains that not only does it keep our digestive system in order but it also promotes a healthy heart. What a lot of people don’t know is that fibre only comes from plants. There are two types of fibre; insoluble and soluble and a normal healthy diet should contain both.
This type of fibre can be digested by your body and helps to reduce the amount of cholesterol in your blood. This is also the type of fibre that can help with constipation and our blood sugar levels. Soluble fibre is mainly found in fruits, vegetables, pulses and grains such as oats. Golden linseeds are also a fantastic way to up your soluble fibre intake. We like ours on cereal and in smoothies.
Insoluble fibre cannot be digested by the small intestine. Therefore, it acts as a brush sweeping its way through the gut helping bits of other food that has found itself stuck there to be dislodged and passed through the body (how glamourous!). Sources of insoluble fibre include wholemeal foods, cereals, nuts and seeds and oats.
Another benefit of adding more fibre to your diet include… Feeling fuller for longer.
Keep the peel on fruits like apples to up your intake as they are full of the stuff.
Drink plenty of water to avoid bloating.
Increase your fibre intake slowly to avoid unwanted gassiness!
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