Fibre for a Healthy Gut!!

The gut plays a big role in your total health, so eating more fibre-containing foods has many health benefits. Try to eat more whole grains, fruits, vegetables, beans and lentils each day.

Fibre is the part of food that is not digested in the small intestine. Dietary fibre moves largely unchanged into the large intestine or colon where it is fermented by friendly Healthy Social bacteria that live there. 

When it comes to Eating foods high in fibre we need to eat at least 25-30g fibre each day. There are different types of fibre, all with a role to play.

Insoluble fibre

Insoluble fibre adds bulk, and helps to keep our bowels regular. It’s found in the hard, scratchy outer skins and surfaces of roots, grains and seeds which are not as easily digested. Insoluble fibre is also very filling. This type of fibre works like cleaner for the gut, kinda like a brush or a broom sweeping through the bowel. Foods higher in insoluble fibre include:

  • Whole grain breads and cereals

  • The outer skins of fruit and vegetable

  • Nuts and seeds

  • Lentils, kidney beans and chickpeas.

Soluble fibre

Soluble fibre dissolves in water to forms a thick gel in your intestines, which slows down digestion. 

By slowing down digestion, foods that are high in soluble fibre can help people feel fuller for longer after eating. Foods higher in soluble fibre include:

  • Fruits and vegetables

  • Beans and lentils

  • Oats.

Resistant Starch

While most starch is digested in the upper part of the gut, resistant starch resists digestion in the small intestine and so goes all the way to the large intestine. Once in the large intestine, friendly bacteria ferment resistant starch. This process produces substances (gasses) that help to keep the lining of the bowel healthy. Resistant starch can be found in:

  • Slightly undercooked pasta (‘al-dente’)

  • Under ripe bananas

  • Cooked and cooled potatoes

  • ‘Hi-maize’ which is found in commercial food products such as breads and cereals.

So in conclusion everyone eating plenty of natural whole foods such as fruits, veggies & grains is going to

  • keep you fuller for longer, 

  • Help you fight off discomfort such as constipation, haemorrhoids, and disease such as cancers in the bowel, and heart disease

  • Assist you in maintaining a calorie controlled diet

WES SAYS Get plenty of fibre in your diet daily. You may fart more, you may feel a little bloated here and there but that all points to an active working healthy Gut!!

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