fibre

Forgotten Hero…Fibre

Let’s talk fibre, this poor bloke has been abused and forgotten with the modern diet, and we are paying the consequences for that!

 

So what is fibre?

Fibre is part of the makeup of a plant, and every plant has fibre. There are tons of different types, more than we even know at the moment. 

Overall, fibre containing foods contain two main categories of fibre in different proportions; soluble and insoluble.

Soluble fibre

Aka “dissolves in water” and forms a gel-like consistency, adding lubricant to the stool. Soluble fibre is broken down in the large intestines and becomes the food that feeds the good bacteria in the gut (prebiotics), making for strong and diverse good gut bugs.  The stronger and healthier the microbes are which then allows them to produce short-chain fatty acids, which reducing the risk of disease and has a ton of health benefits including type 2 diabetes, heart disease, obesity, healing the gut, strengthening the immune system and reducing inflammation just to name a few. So yeah, it’s a pretty big deal!

So prebiotics (fibre that feeds good bacteria) + probiotics (good bacteria)

= postbiotics (produces short chain fatty acids) that heal and promote good health. 

Insoluble fibre

Aka “doesn’t dissolve in water” and remains unchanged during digestion. This adds bulk to the stool and helps with regularity and prevents constipation.  

 

Here is where our problem lies

If our diets are restrictive, i.e. cutting out whole food groups or relying on shakes or eating the same meal every day. Then we are lacking fibre diversity and therefore microbe diversity.

If different microbes feed off different types of dietary fibres, we need to eat a great mix of plants to get the diversity of fibre to feed as many different types of microbes as possible. 

Plant diversity = fibre diversity = microbe diversity =  healthy gut 

 

Tips for increasing diversity
  • Add as many plants into every meal as possible. Don’t forget to add seeds and fresh herbs.
  • Start off slow. Maybe add one extra plant per meal. For many who have been eating a pretty restricted diet, increasing too fast may cause bloating and gas. So start slow and continue to build up. 
  • Finding you are extra gassy or bloated by adding in extra fibre? Grab a digestive enzyme, like Gut Relieve to support the breakdown and digestion of the fibre. 
  • Find ways to sneak extra plants into recipes i.e. add carrot, celery and zucchini to lasagne or spag bol. 
  • Add vegetable sticks to dip platters.
  • Snack on fruit.
  • Add fresh herbs to salads.
  • Make porridge for breakfast with blueberries, strawberries and add cinnamon and chia seeds on top. Or if you’re eating eggs, add some fresh herbs, sprouts and mushrooms.
  • Feeling like you’ve been lacking diversity, load up a smoothie with some fruit and loads of different types of vegetables, nuts and seeds. Cucumber, carrot, celery, spinach all work great plus chia seeds, hemp seeds or flax.

 

 Want to have some fun? 😉

Count how many different types of plant you can get in 1x day. 1x plant = 1x plant point.

 

Love Alissa & Kristyn ❤

 

 

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