Why high fibre foods are your friend
Fibre is one of the topics that as my knowledge about it grew, it actually had a big impact on the way I ate and what foods I chose to buy. When you shop for food do you look at the label to see how much fibre the food contains? If not, here are some reasons you may want to start.
Why fibre is your friend
1. Weight-Loss: Focusing on fibre is a good strategy for almost anyone trying to improve their eating habits. For those looking to shed a few pounds fibre holds water, taking up space in your stomach, which helps to keep you feeling full, and sustains satiety over longer periods of time.
2. Heart Health: For those concerned about high cholesterol levels and heart health, fibre helps to bind cholesterol and eliminate it from the body, reducing levels in the bloodstream. Fibre also slows the absorption of sugars from food into the bloodstream, helping to avoid spikes and crashes in blood sugar levels.
3. Gut Health: For those struggling with IBS, fermentable fibres act as fuel for the microbes in the intestine, which aid in digestion and contribute to overall gut health, so they help keep your belly happy! It also just so happens that fibre-rich foods tend to be nutrient-dense. Think fruits like apples, pears, and oranges; whole grains like bran, quinoa, and brown rice, as well as legumes and nuts.
What kind of fibre should you focus on?
1. Soluble Fibre
There are two kinds of fibre that we can get from food. One type is most commonly referred to as soluble fibre, and can be broken down in the small intestine. Soluble fibre slows stomach emptying and is good at latching on to compounds like cholesterol so that they can be excreted. These fibres also tend to be fermented in the large intestine, providing energy for the beneficial bacteria in our gut. Good sources of soluble fibre include oranges, oats and beans.
2. Insoluble Fibre
The other main type of fibre is called insoluble fibre. This type of fibre is not digested in the small intestine, and acts to speed the movement of foods into the large intestine for excretion. Insoluble fibre is found in the peels of fruits and vegetables, wheat bran, as well as in nuts and seeds.
If you are trying to manage cholesterol and blood sugar levels than soluble fibre should be your focus. If you suffer from chronic constipation or a sluggish digestive system than insoluble fibre can be helpful. Ideally you would have a good balance of both types in your diet.
How much do you need?
The recommended intake for fibre is 14 grams per 1000 calories consumed, which usually totals to about 25-30 grams/day. On average, the typical Canadian gets about half this amount. If you feel like you could benefit from increasing your fibre intake, here are some simple switches you can make to incorporate more fibre into your diet.
How to up your fibre intake
1. Get whole-some
Whole grains have the bran of the plant left intact- which is where all the fibre is!
Substitute your bowl of cereal for steel-cut oatmeal or a whole-grain cereal (look for ones with at least 4 grams of fibre/serving)
Make your sandwiches with whole-grain bread instead of white.
Cook with brown rice instead of white, or substitute a grain with a higher fibre content like quinoa or farro.
Substitute whole wheat pasta for white, or legume-based version if you are gluten-free.
When baking, sub in half of the all-purpose flour in a recipe for a whole wheat flour. I like to use spelt flour.
2. Choose your fruits and vegetables wisely
When it comes to fibre, not all fruit and veg are created equal.
Use more robust greens in your salads, stir fries, and soups. While greens like lettuce are nutritious and low-cal, they don't add much bulk. Try using higher-fibre greens like kale, spinach, and swiss chard instead.
Instead of white potatoes, opt for sweet potatoes or squash. They are equally (if not more) delicious when mashed or roasted. Eating the skin will up the fibre content even more.
Consume whole fruits and vegetables instead of fruit juices, as these have the fibre removed and are high in sugar.
3. Sprinkle on the seeds
When you need to increase the fibre content of your meals and snacks, sometimes all you need is a sprinkle of the right seed.
Give your smoothies or oatmeal a boost by blending in a tablespoon of flax seed, psyllium fibre, or chia seeds. A few tablespoons can add up to 11 grams of fibre.
Incorporate seeds into your baked goods and salads.
4. Check the facts
when choosing or comparing between packaged products, check the fibre content per serving on the nutrition facts label.
For granola bars select ones with at least 3 grams of fibre.
Try to select soups with beans or root vegetables for a higher fibre content.
Pair your veggies or crackers with hummus or guacamole for an easy snack instead of cheese or meat
**Important things to note
Increase the amount of water you drink when eating more fibre. This helps to move everything along and prevent digestive upset.
Increase your intake gradually. To avoid gas, bloating, and diarrhea, allow your digestive system time to adjust to the change and increase the amount of fibre you eat a little each day until you reach your desired intake level.
Spread fibre consumption throughout the day. Aim to include a fibre source in all of your meals and snacks.