What is all of the Fuss about Fibre? And why you need to prioritise it in Peri (and beyond).
Fibre is a type of carbohydrate that isn’t easily digested by the body. Instead of being broken down and absorbed like other nutrients, it passes relatively intact through the digestive system. Dietary fibre can help to maintain a healthy weight, lower the risk of heart disease, type 2 diabetes, creates a healthy environment for good gut bacteria and improve bowel function.
More fibre-rich foods means lower insulin levels and slower, easy digestion.
Fibre is a prebiotic, which means it nourishes the health-promoting microbes in your digestive tract, creating a healthy environment where microbes can thrive. By strengthening the good microbes in your body, fibre helps prevent the harmful microbes from taking over and disrupting your body’s natural systems.
Fibre is also a key component of a healthy functioning digestive system which supports regular elimination (through your faeces) and is one of the body’s natural detoxification mechanisms. Healthy detoxification supports our hormone balance and helps optimise our health.
There are two types of fibre that you need to ensure you are consuming each day.
Soluble Fibre — meaning it dissolves in water — can aid in digestion, control blood sugar and cholesterol while protecting the insides of our arteries. Some examples of foods with soluble fibre are oat bran, dried beans and peas, nuts, barley, flaxseed, oranges, apples and carrots. It also works to keep you fuller for longer.
Soluble fibre is found to reduce cholesterol by attaching to bile (which is made up of cholesterol) and removing it from the body. This removal might assist in lowering your risk of heart disease.
Insoluble Fibre — meaning it does not dissolve in water — is primarily found in whole grains such as brown rice and whole wheat, green beans, leafy greens, the skins of root vegetables, seeds and nuts. It helps keep food moving along, getting rid of waste and toxins. In doing so, it promotes bowel health and regularity while supporting insulin sensitivity, which may also help reduce the risk of developing diabetes.
A diet high in fibre has been linked to a variety of health advantages.
A high-fibre meal slows food digestion in the intestines, which may help reduce blood sugar levels from increasing too quickly. A high-fibre diet may help you feel fuller for longer, reducing overeating and hunger between meals.
Fibre helps you lose weight because it displaces other less satisfying calories.
More fibre-rich foods means lower insulin levels and slow, easy digestion.
When fibre reaches the halfway point inside your gut, between the small and large intestines, it slows down the digestive process and sends your body a signal that it’s full.
Your Goal: Consume 25 grams or more of fibre per day.
How to do it: Incorporate fibre-filled fruits, vegetables, and whole grains into your daily meals and snacks. Find inspiration from the food list below.
Anna & Em xo
Fruit
Fruit Serving | Size | Fibre Content
Apple (w/ skin) 1 medium Total fibre: 3 g Soluble fibre: 1 g
Banana 1 medium Total fibre: 2 g Soluble fibre: 1 g
Blueberries 1 cup Total fibre: 2 g Soluble fibre: trace
Grapefruit 1/2 cup Total fibre: 1 g Soluble fibre: 1 g
Orange 1 medium Total fibre: 3 g Soluble fibre: 2 g
Pear (w/ skin) 1 medium Total fibre: 4 g Soluble fibre: 2 g
Prunes 3 Total fibre: 2 g Soluble fibre: 1 g
Strawberries 1 cup Total fibre: 4 g Soluble fibre: 1 g
Grains
Grain Serving | Size | Fibre Content
Barley 1/2 cup cooked Total fibre: 4 g Soluble fibre: 1 g
Brown rice 1/2 cup Total fibre: 2 g Soluble fibre: trace
Pasta (whole wheat) 1/2 cup cooked Total fibre: 3 g Soluble fibre: 1 g
Quinoa 1/2 cup cooked Total fibre: 2 g Soluble fibre: 1 g
Lentil pasta 1/2 cup cooked Total fibre: 6 g Soluble fibre: 2 g
Edamame pasta 1/2 cup cooked Total fibre: 6 g Soluble fibre: 3 g
Legumes & Starchy Vegetables
Vegetable Serving | Size | Fibre Content
Garbanzo beans 1/2 cup Total fibre: 4 g Soluble fibre: 1 g
Kidney beans 1/2 cup Total fibre: 6 g Soluble fibre: 3 g
Lentils 1/2 cup Total fibre: 5 g Soluble fibre: 1 g
Potato (with skin) 1 medium Total fibre: 3 g Soluble fibre: 1 g
Sweet potatoes 1/2 cup cooked Total fibre: 4 g Soluble fibre: 2 g
Squash (winter) 1/2 cup Total fibre: 3 g Soluble fibre: 2 g
Green peas (cooked) 1/2 cup Total fibre: 4 g Soluble fibre: 1 g
Lima beans 1/2 cup Total fibre: 7 g Soluble fibre: 3 g
Nuts & Seeds
Nut/Seed | Serving Size | Fibre Content
Almonds 1/4 cup Total fibre: 3 g Soluble fibre: 1 g
Peanuts 1/4 cup Total fibre: 3 g Soluble fibre: 1 g
Sunflower seeds 1/4 cup Total fibre: 3 g Soluble fibre: 1 g
Walnuts 1/4 cup Total fibre: 2 g Soluble fibre: trace
Flaxseed (ground) 2 tbsp Total fibre: 4 g Soluble fibre: 2 g
Chia seeds 2 tbsp Total fibre: 10 g Soluble fibre: 7 g
Hemp seeds 2 tbsp Total fibre: 2 g Soluble fibre: 1 g
Vegetables (Non-Starchy)
Vegetable Serving | Size | Fibre Content
Broccoli 1/2 cup Total fibre: 3 g Soluble fibre: 1 g
Brussel sprouts 1/2 cup Total fibre: 4 g Soluble fibre: 2 g
Cabbage (green) 1 cup (fresh) Total fibre: 2 g Soluble fibre: 1 g
Carrots 1/2 cup, cooked Total fibre: 2 g Soluble fibre: 1 g
Cauliflower 1/2 cup, cooked Total fibre: 1 g Soluble fibre: trace
Green beans 1/2 cup Total fibre: 2 g Soluble fibre: 1 g
Kale 1/2 cup Total fibre: 3 g Soluble fibre: 1 g
Spinach 1/2 cup Total fibre: 2 g Soluble fibre: 1 g
Squash (zucchini) 1/2 cup Total fibre: 1 g Soluble fibre: 1 g
