The Importance of Dietary Fibre
What is fibre?
Fibre is the indigestible parts of plant foods, such as vegetables, fruits, grains, beans and legumes. It is type of a carbohydrate that helps keep our digestive systems healthy. There are three different types of fibre which all have different functions and health benefits.
Soluble fibre helps to slow the emptying process in our stomachs, which helps you feel fuller. It also helps to lower cholesterol and stabilise your blood glucose levels. Soluble fibre is found in fruits, vegetables, oats, barley and legumes.
Insoluble fibre absorbs water to help to soften the contents of our bowels and support regular bowel movements. It also helps to keep us full and keep the bowel environment healthy. Insoluble fibre is found in wholegrain breads and cereals, nuts, seeds, wheat bran and the skin of fruit and vegetables.
Resistant starch is not digested in the small intestine and instead proceeds to the large intestine where it can assist in the production of good bacteria and improves bowel health. Resisitant starch is found in undercooked pasta, under ripe bananas, cooked and cooled potato and rice.
Why is fibre important?
Dietary fibre is important for our digestive health and regular bowel movements. Fibre also helps you feel fuller for longer, can improve cholesterol and blood sugar levels and can assist in preventing some diseases such as diabetes, heart disease and bowel cancer.
Males 18+ require approximately 30g of fibre daily
Females 18+ require approximately 25g of fibre daily
3 High Fibre Recipes created by Nourishing Amy
Super Choco-Peanut Bircher
This is a thick and delicious breakfast bowl that comes together in 10 minutes.
Stir together 55g Super Bircher Naturya + 1 grated apple + 1 tbsp cacao blend Natures Heart Superfood + 100g chocolate coconut yoghurt + 100ml coconut kefir + 1 tbsp nutty peanut protein. Leave for 10 minutes then top with chocolate peanut butter cups + vanilla coconut yoghurt + fruit + cacao nibs + pistachios + peanut butter
Burger Buddha Bowl
These are the amazingly “meaty” but smokey flavoursome burgers from Oumph. Served with BBQ’d shrooms + quinoa + charred corn + fresh carrot cashew slaw with yoghurt + tomatoes + olives + greens + avocado
Drizzled in more yoghurt + mayo + hemp seeds
Coco-Nutty Pea Rice Salad Garden Bowl
The salad is simply a grain of choice with sweetcorn, peas, tomatoes + coconut flakes, juicy apricots and spices topped with creamy avocado + crunchy mixed peas and seeds - coconut apple cider vinegar from in the dressing and serve with a good amount of smoked chilli humous.