If you ever get the feeling of bloating or constipation you may not be getting enough fibre in your diet. Fibre is a very important part of digestive health and should be regular part of a healthy balanced diet. Fibre is found in all plant based foods (not protein), and we as adults should consume at least 30g a day.
There are 2 types of fibre Solubleand Insoluble.
Soluble fibre dissolves in the water from your gut and can help to reduce the amount of bad cholesterol in your blood stream.
Soluble fibre sources:
Good sources: Oats, barley, rye, wheat | wholes fruit such as: apples, plums, bananas | non starches such as broccoli, cauliflower and other cruciferous vegetables | starches such as potatoes, carrots, swede
If you need to increase your intake of fibre, it’s important that you do so gradually so your body can adjust, its also important to increase your water intake as well to at least 1.5 litres per day.
Insoluble fibre does not dissolve in water. It travels through your intestines without being broken down which helps other foods (such as proteins) move through your digestive system more easily. Insoluble fibre keeps your bowels healthy and helps prevent digestive problems.
Insoluble fibre sources:
Good sources: wholemeal bread, bran, cereals, nuts and seeds.
Eating more fibre helps you feel fuller for longer so can help you to lose weight. Fibre also helps reduce LDL cholesterol (bad cholesterol), improves the health of the digestive intestinal tract and reduces the risk of caners.