JULY NEWSLETTER

SO WHATS THE DEAL WITH FIBRE??

In the large bowel fibre is partly digested by bacterial fermentation producing special fatty acids which are essential for a healthy bowel.

A high fibre diet helps prevent constipation, haemorrhoids and diverticular disease and can have a positive influence towards bowel polyps and cancer. Not only do your bowels benefit from adequate fibre, but your heart, blood pressure, cholesterol, diabetes and overall body weight will love it too!

There are two types of fibre, soluble and insoluble, and it is important to include both into your diet. Dietary fibre can only be found in plant foods, fibre is mainly undigestible and does not contribute to the calorie intake of the diet.

Soluble Fibre

Soluble fibre is found in fruits and vegetables, some cereals, legumes, psyllium and linseeds. This type of fibre has the capacity to carry lots of water making it mucilaginous, thereby assisting in constipation, irritable bowel and other digestive complaints. Soluble fibre also helps with reducing LDL (bad) cholesterol, while improving HDL (good) cholesterol.

Insoluble fibre

Insoluble fibre is mainly found in wholegrains, the skins of fruits and vegetables, nuts and beans. This type of fibre is known as 'roughage' which also assist with constipation and other digestive complaints by bulking the stool and speeding up the frequency between bowel motions.

How much fibre should you eat?

Approximately 30 grams of fibre per day is recommended. Most Australians only eat around 15-20 grams per day. If your current diet is low in fibre, increase slowly to help avoid abdominal discomfort or wind. Adequate hydration is essential when increasing fibre in your diet. Ensure 2-3 litres a day and you are on your way to happy healthy bowels.

Tips on ways to increase fibre in your diet!

- Leave the skin on your fruits and vegetables, this is where all the nutrients are...not to mention the fibre.
- Switch your refined white bread/pasta/rice to a whole grain variety. Now days there are an abundance of options and they taste delicious. This will also maintain healthy blood sugar levels and control your weight
- Add beans, peas and lentils to soups, casseroles and salads.
- Snack on nuts and seeds, veggie sticks and hummus.
- Dried fruit, especially prunes and figs are a great source of fibre, they are also sweet and delicious. - Add an extra vegetable to every dinner, sandwich, salad or snack.

"Knowing the ways of keeping the bowel healthy and in good shape is the best way I know to keep away from the grip of disease and sickness." – Bernard Jensen.

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