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Fibre

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Fibre is an extremely important aspect of any healthy diet or nutrition plan.

Found in plant-based foods, it helps us feel fuller for longer which when dieting, in particular, can be very useful – increasing our fibre intake during a calorie deficit reduces our desire for snacking between meals and can make the whole process a lot easier.

Fibre is an extremely important aspect of any healthy diet or nutrition plan.

Found in plant-based foods, it helps us feel fuller for longer which when dieting, in particular, can be very useful – increasing our fibre intake during a calorie deficit reduces our desire for snacking between meals and can make the whole process a lot easier.

According to the NHS, Certain diseases are said to be prevented by a diet with adequate fibre including Heart Disease, Diabetes, Weight Gain and some cancers in addition to having benefits for our digestive health on the whole.

There are many products which contain fibre such as protein bars which allow them to be both fillings and have a satisfying texture. Fibre exists in other powders with the additional benefit of fibre from various sources.

It is becoming increasingly common for fibre to be added to products due to the health benefits that exist from doing so, it should also be noted that those who have IBS (Irritable Bowel Syndrome) you may need to modify the amount and type of fibre within the diet as advised by a GP or dietician.

There are two types of fibre, soluble fibre and insoluble fibre, both have certain benefits to the body.

Soluble Fibre

Dissolving in the water present in the digestive system, soluble fibre may help to reduce the amount of cholesterol within the blood and allow those with constipation to soften stool and make it easier to pass.

Foods/ingredients that contain soluble fibre include:

  • Oats, rye, barley
  • Fruit e.g. apples, bananas and oranges
  • Root vegetables e.g. potatoes and carrots
  • Flaxseeds

Insoluble Fibre

Insoluble fibre does not dissolve in water, it goes through the digestive system without being broken down. As it moves it assists other foods to move through, it helps to keep the bowel healthy and promote a healthy digestive system.

Source of insoluble fibre include:

  • Cereals
  • Various nuts and seeds
  • Wholemeal bread
  • Bran
  • Kidney beans
  • Broccoli

Considerations When Increasing Our Fibre Intake

When we increase our fibre intake, it’s important to do this over time as otherwise a sudden rise in fibre may cause issues such as bloating, flatulence and/or stomach cramps. Gradually increasing fibre intake can help to avoid/minimise these effects, additionally having adequate amounts of water helps to ensure a healthy digestive system.



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