21/02/2024
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Dietary fibre is the part of plants and plant products which is not digested or absorbed in the small intestine. It moves into the large intestine where is it fermented (broken down) by bacteria. This means that fibre is important for the development of good bacteria and other microorganisms.
To keep your bowels healthy and regular, it is important to consume enough fibre, include the different types of fibre, and consume enough fluid. Evidence suggests that consuming enough fibre can reduce the risk of bowel cancer. Fibre helps to prevent spikes in your blood sugar levels and therefore, helps you to manage hunger. Furthermore, fibre can help to prevent cravings because it keeps you feeling full for longer.
It is recommended that women consume 25 g of fibre and men consume 30g of fibre per day. While total fibre intake is important, including diversity of fibres is also essential to promote gut health.
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Soluble fibre dissolves in water and makes your stool gel-like and thickened. It assists with constipation by softening your stools. It is found in the flesh of vegetables and fruits (e.g. sweet potato, avocado, pear). It is also found in oats, barley, legumes, pulses black beans, chia seeds and Benefibre.
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Insoluble fibre does not dissolve in water and adds bulk to your stools. It assists with constipation by speeding up the movement of stool through your intestine. It is found in the skin and outer wall of seeds.
o ๐๐๐๐๐ก๐๐๐๐๐ - broccoli, corn, eggplant, green beans, kale, legumes, spinach.
o ๐น๐๐ข๐๐ก- blueberries, grapes, kiwi, pineapple, raisins, raspberries, rhubarb, strawberries.
o ๐บ๐๐๐๐๐ - brown rice, buckwheat, burghal, oat bran, quinoa, wholegrain bread.
o ๐๐ข๐ก๐ ๐๐๐ ๐ ๐๐๐๐ - almonds, chia seeds, peanuts, pumpkin seeds, sesame seeds, walnuts.
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Resistant starch is a prebiotic, which means it feeds the good bacteria in your intestine. Examples include: Cooked and cooled potato, cooked and cooled rice, quinoa, cooked and cooled pasta, unripe banana, legumes and oats.
