Supporting your Gut Health with Fibre
Hey guys, it's Bree here - the in-house nutritionist here at NH HQ! This week we'll be chatting about one of the most trending health topics of 2023 - gut health. Let's discuss how we can improve ours to ensure 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
Increasing 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.
Which foods are high in fibre?
- Fruits: especially berries, banana, avocado, passionfruit, pear, apples and oranges
- Vegetables: especially carrot, sweet potato, brussel 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.
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!)
Boost your fibre intake with our Gut Loving Tropical 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 will 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
- Enjoy!
Our Gorgeous Greens is designed to help you get your daily dose of nutrients with 1 serve equalling 1 serve of vegetables! Plus has added flaxseed fibre for its gut loving properties, giving you a total of 2.6g of fibre in one serve of greens alone.
