Fibre content can often be forgotten about when it comes to nutrition, we naturally tend to focus more on proteins, carbs and fats. However, fibre plays a very important role in the functioning of the body, despite not containing any nutrients.
Unlike most food, fibre is only partly digested in the body. So why is fibre so important then??
Fibre is crucial in promoting and sustaining normal intestinal functions and helps to regulate sugar absorption into the bloodstream.
There are 2 types of fibre:
It is suggested that we consume 25-30g of fibre a day, however, most of the population consume less than 15g leading to serious health problems such as bowel cancer.
The good:
However, fibre is NOT all good. Some people experience detrimental effects when too much fibre is consumed (40g+).
The bad:
Some Sources of Fibre:
FRUIT
Raspberries - 8g/cup
Pear - 5.5g/fruit
Banana - 3.1g/fruit
Strawberries - 3g/cup
GRAINS etc
Oatmeal - 5.5g/50g
Brown rice - 3.5g/cup cooked
Barley - 6g/cup
LEGUMES,NUTS, SEEDS
Lentils - 15.6g/cup
Black beans - 15g/cup
Almonds - 3.5g/oz
Pecans - 2.7g/oz
VEG
Garden peas - 8.8g/cup
Broccoli - 5.1g/cup
Sweetcorn - 4g/cup
Potato - 3g/one small
These are just a few examples of where you can find fibre in your diet. Whether you are consuming too little or too much it can have negative effects on your body so just be aware of you fibre intake.
Any questions please ask below.
Unlike most food, fibre is only partly digested in the body. So why is fibre so important then??
Fibre is crucial in promoting and sustaining normal intestinal functions and helps to regulate sugar absorption into the bloodstream.
There are 2 types of fibre:
- SOLUBLE - dissolves in water and can be found in fruits, vegetables etc. This does NOT help with digestion but does decrease cholesterol levels
- INSOLUBLE - doesn't dissolve but instead absorbs water, it then expands and forms a bulking agent in the intestine. Also found in fruits, vegetables etccc.
It is suggested that we consume 25-30g of fibre a day, however, most of the population consume less than 15g leading to serious health problems such as bowel cancer.
The good:
- Controls blood sugar levels
- Promotes good heart heath
- Reduces chances of having a stroke
- Enhances weight loss
- Promotes good skin health
- Prevents many diseases such as bowel cancer, diverticulitis, IBS etc.
However, fibre is NOT all good. Some people experience detrimental effects when too much fibre is consumed (40g+).
The bad:
- The most common disadvantage of too much fibre is diarrhoea and stomach cramps
- However, overconsumption can also be linked to constipation, especially if you aren't consuming enough water
- Reduced mineral absorption
- Removal of good cholesterol
Some Sources of Fibre:
FRUIT
Raspberries - 8g/cup
Pear - 5.5g/fruit
Banana - 3.1g/fruit
Strawberries - 3g/cup
GRAINS etc
Oatmeal - 5.5g/50g
Brown rice - 3.5g/cup cooked
Barley - 6g/cup
LEGUMES,NUTS, SEEDS
Lentils - 15.6g/cup
Black beans - 15g/cup
Almonds - 3.5g/oz
Pecans - 2.7g/oz
VEG
Garden peas - 8.8g/cup
Broccoli - 5.1g/cup
Sweetcorn - 4g/cup
Potato - 3g/one small
These are just a few examples of where you can find fibre in your diet. Whether you are consuming too little or too much it can have negative effects on your body so just be aware of you fibre intake.
Any questions please ask below.