The Benefits of Fibre and How To Get Enough in Your Diet

Fibre, where do we even start?! This topic is hot and there is a lot to cover, so let’s dive right in! 

What is fibre and what role does it play? Fibre is made up of the indigestible parts or compounds of plants, which pass relatively unchanged through our stomach and intestines and is mainly a carbohydrate. The main role of fibre is to keep the digestive system healthy.

How do you know if you are getting enough fibre? Here are the signs that you are not: 

• You're hungry soon after eating

• You are constipated

• You constantly feel tired and sluggish

• You have high cholesterol

• You have hemorrhoids

• You are having a hard time losing weight

What is the recommended amount of fibre to get in our diets each day? Although there is no dietary reference intake for insoluble or soluble fibre, many experts recommend a total dietary fibre intake of 25 to 30 grams per day with about one-fourth — 6 to 8 grams per day — coming from soluble fibre. 

Soluble fibre is found in foods such as oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. Insoluble fibre appears to speed the passage of foods through the stomach and intestines and adds bulk to the stool and is found in foods such as wheat bran, vegetables and whole grains.

What are the benefits of getting enough fibre in our diets? 

• Normalizes bowel movements. Dietary fibre increases the weight and size of your stool and softens it.

• Helps maintain bowel health

• Lowers cholesterol levels

• Helps control blood sugar levels

• Aids in achieving healthy weight

• Helps you live longer

Think about these signs of getting enough fibre vs. not getting enough fibre and consider where you might be at. To help you get more fibre in your diet or maintain your healthy fibre intake, here is what you can eat to ensure you are getting enough of this goodness and feeling your best:

Grains that are high in fibre include: Popcorn, bran flakes, shredded wheat cereal, cooked spelt

Fruits that are high in fibre include: Raspberries, blackberries, blueberries, kiwi fruit, pears, grapefruit

Vegetables that are high in fibre include: Brussel sprouts, sweet potatoes, broccoli, yams, parsnips

Legumes that are high in fibre include: Chickpeas, lentils, black beans, split peas,  lima beans, green beans

Nuts and seeds that are high fibre include: Chia seeds, pumpkin seeds, sunflower seeds, almonds 

Follow these tips and you will notice the difference in your overall feeling and in having more energy to do the things you love!