Supporting your Gut Health with Fibre
Let's delve into one of the most prominent health topics of 2023: gut health. Join the conversation as we explore strategies to enhance our digestive well-being, paving the way for a happy & healthy tummy!
FIRST THINGS FIRST... LET'S CHAT FIBRE
Dietary fibre supports gut health by helping to bulk up stool, improve transit time and act as a prebiotic by getting fermented in the colon by the good bacteria that reside there. In essence - fibre is good for your gut!
WHAT IS FIBRE?
Fibre is a type of carbohydrate in plants that cannot be broken down by the digestive system, so it travels through the gut undigested, which actually has benefits for your gut health. Fibre is considered an essential part of your diet - and without it, you may be hungry all of the time, constipated and at higher risk of heart disease.
You may have heard there are different types of fibre: soluble and insoluble fibre and resistant starch. Soluble fibre absorbs a lot of water, whereas insoluble fibre does not, so they each offer unique benefits and often work together to keep the digestive system healthy.
WHAT ARE THE BENEFITS OF FIBRE?
Our gut microbiome is made up of different bacterias, which feed on fibre. So providing our body with fibre allows our bacteria to flourish, aiding in digestion and nutrient absorption for overall better health.
Fibre has been linked to many different benefits including:
- maintaining regular bowel function and reduces constipation
- improving satiety, helping keep you fuller for longer
- improving blood sugar regulation
- improving cholesterol
- helping with detoxification
- reducing risk of colon cancer
HOW TO INCREASE YOUR FIBRE INTAKE
You may be asking, how can I easily increase my fibre intake? To ensure you are getting enough dietary fibre, be sure to aim for 2 serves of fruit and 5 serves of vegetables per day, and add a few extra sources of other high fibre foods including wholegrains or nuts. Foods I recommend incorporating in your diet include:
- Fruits: especially berries, banana, avocado, passionfruit, pear, apples and oranges
- Vegetables: especially carrot, sweet potato, brussels sprouts, broccoli, beetroots
- Legumes and lentils
- Nuts such as walnuts and almonds
- Seeds: chia seeds, flax seeds, sunflower and pumpkin seeds
- Wholegrains such as oats, quinoa, rice, air popped corn
Hot tip: much of the fibre in fruits and veggies is contained in their skins - so don’t be afraid to include a little skin - just wash well!
It is possible to also have too much fibre, which would leave you feeling gassy and bloated. So the recommendation is to get around 25-30 grams of fibre per day. Oh, and one last thing - if you increase your fibre intake, it is also essential to increase your water intake, as fibre pulls water into the colon. If you increase your fibre intake without increasing your water, it can lead to constipation (the opposite of what we want it to do!)
TRY OUR GUT LOVING TROPICAL GREENS SMOOTHIE
If you’re not getting enough fibre - this ones for you! With our Gorgeous Greens powder, fruit and flaxseed - this is the recipe for a gut loving smoothie.
HERE'S WHAT YOU'LL NEED
- 1 serve of NH Banana Lolly Gorgeous Greens
- ½ cup frozen mango
- ½ cup frozen pineapple
- 1 cup coconut water
- 1 tablespoon of flaxseed meal
HERE'S HOW TO MAKE IT
- Combine all ingredients into blender or food processor
- Add your choice of toppings on top
Our Gorgeous Greens is designed to help you get your daily dose of nutrients with 1 serve equalling 1 serve of vegetables! Plus, it has added flaxseed fibre for its gut loving properties, giving you a total of 2.6g of fibre in one serve of greens alone.
By Breeanna Betar
Breeanna is a degree qualified Clinical Nutritionist specialising in women’s health. In her private clinic, she works one on one with women to help them achieve their health goals. Bree possesses a profound understanding of women’s health needs and is committed to sharing her knowledge with the Naked Harvest community, and is proud to be involved in Naked Harvest’s mission of revolutionising the active supplement industry.