Fibre provides numerous health benefits as it travels through your digestive system. Besides aiding digestion, fibre supports many body systems.

Fibre is a carbohydrate found in plants. It comes in different types and acts as a prebiotic, feeding beneficial gut bacteria needed for a healthy gut microbiome.

Fibre’s benefits extend beyond gut health and support fat loss. High-fibre foods help you feel full longer, reduce cravings, and stabilise blood sugar by slowing carbohydrate absorption, preventing insulin spikes that can hinder weight loss.

Fibre also helps manage cholesterol, lower heart disease risk, and control inflammation. It aids hormone balance by binding and eliminating toxins and excess hormones like oestrogen, preventing their reabsorption.

How Much Fibre Do You Need?

The recommendation is 25 grams of fibre daily for women, but only 9% meet this, with the average intake being 15 grams. Aim for 50 grams daily, as research suggests our ancestors consumed about 100 grams daily, and this higher intake lowers colon cancer risk.

Fibre comes in two types: soluble and insoluble. Soluble fibre dissolves in water, forming a gel-like substance that regulates blood sugar and cholesterol. Good sources include oats, fruits, and vegetables. Prebiotics, a type of soluble fibre, fuel beneficial gut bacteria, promoting gut health. Examples include inulin from chicory root, FOS from green bananas, and resistant starch from cooked and cooled potatoes.

Insoluble fibre absorbs water, adding bulk to stool and aiding its movement through the digestive tract. Foods rich in insoluble fibre include nuts, seeds, and legumes. Many plants contain both fibre types. If you’re short on fibre, Extra Fibre provides 12 types of soluble and insoluble fibres from various sources, easily mixing into smoothies or liquids.

How to Track Your Fibre Intake

Optimal fibre intake involves balanced meals with protein, healthy fats, fibre, and slow low carbs. Protein and fibre slow stomach emptying, improving satiety. Fat triggers hormones signalling fullness. Fibre-rich vegetables provide fibre and antioxidants, while low-glycemic, high-fibre carbs release sugar slowly, maintaining stable blood sugar and low insulin, promoting fat usage for energy.

Know Your Best Fibre Sources

Here are some high-fibre foods to consider:

Best Non-Starchy Veggies for Fibre

Aim for at least two servings per meal, totalling 5-10+ servings daily. High-fibre choices include:

– Broccoli: 5.2g per cooked cup

– Cauliflower: 4.9g per cooked cup

– Collard greens: 4.8g per cooked cup

– Kale: 4.7g per cooked cup

– Spinach: 4.4g per cooked cup

– Red cabbage: 4.1g per cooked cup

– Swiss chard: 3.7g per cooked cup

Best Slow Low Carbs

Keep these to no more than 2 servings per meal and fruit to 2 servings daily. High-fibre choices include:

– Adzuki beans: 8.4g per ½ cooked cup

– Split peas: 8.2g per ½ cooked cup

– Lentils: 7.8g per ½ cooked cup

– Black beans: 7.5g per ½ cooked cup

– Chickpeas: 6.3g per ½ cooked cup

– Sweet potatoes: 6.3g per cooked cup

– Quinoa: 5.2g per cooked cup

– Avocado: 5g per half

– Oats: 4g per cooked cup

– Raspberries: 4g per ½ cup

– Blackberries: 3.8g per ½ cup

Best Fat Sources for Fibre

Nuts and seeds are high in fibre, protein, healthy fats, and essential minerals. High-fibre options include:

– Chia seeds: 4.1g per tablespoon

– Pecans: 4g per ounce

– Almonds: 3.5g per ounce

– Sunflower seeds: 3.1g per ounce

– Pistachios: 2.9g per ounce

– Flaxseeds: 2.8g per tablespoon

– Macadamia nuts: 2.4g per ounce

– Walnuts: 2g per ounce

– Pumpkin seeds: 1.7g per ounce

– Nut butter: 1.6g per tablespoon

Thanks for reading!

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Louise xx