Fibre isn't just the stuff of joyless, cardboardy food - it is found in all plant food and has far-reaching benefits throughout the whole body. There are two main categories of dietary fibre, soluble and insoluble. While they have different properties, both are important in the diet and an equilibrium is needed to balance blood sugar levels, regulate energy production and remove toxins from the body. Aim for about 35 grams per day to avoid conditions such as: constipation, Irritable Bowel Syndrome, diverticulitis, high cholesterol, colitis and hormone regulation problems such as PMS and menopause symptoms.
Soluble fibre: absorbs water, softens stools, counters constipation, can help lower cholesterol.
- apples
- citrus fruit
- carrots
- cherries
- oat bran
- psyllium husks (bought in health food store)
- beetroot
- dried apricots & prunes
- linseed when drunk with water to relieve constipation or soaked overnight to ease inflammation
Insoluble fibre: remains undigested so clears the digestive system, prevents constipation, lessens the incidence of colon and rectal cancer and speeds waste out of the body.
- brown rice
- rye - bread & crackers
- lentils
- linseed (also called flaxseed), must be golden, can be sprinkled on salads, or put in yoghurt
- asparagus
- brussel sprouts, cabbage
General guidelines: Eat whole grains (not white or refined), lentils, beans, nuts, seeds, fresh fruit and lightly cooked vegetables or salads on a regular basis. Include 4-5 servings of any of these foods daily for your recommended 35 gram intake. Remember, they all have different properties, fibre content and nutrient benefits, so variety is advisable.
This may:
- provide vitamins and minerals to help cope with stress, especially spinach, brocolli and carrots
- help relieve Irritable Bowel Syndrome and eliminate toxins that may affect mood and brain function
- help balance blood sugar to raise energy levels, improve mood and lower the need for sugar and caffeine and other stimulants
- provide antioxidant vitamins and minerals to support your immune system and alleviate infections
- increase fibre and water to help relieve constipation
 Charlene Hutsebaut | |
| About the author: | |
I am a Canadian Personal Trainer and Well-being Consultant living in London England. I have 14 years in the fitness industry holding degrees in both Physical Education and Education, am certified with the NSCA and am a Stott Certified Pilates Instructor. I educate people on exercise, nutrition, health issues and lifestyle changes. My love of fitness has taken me around the world training clients privately in Portugal, New Zealand, Spain, Morocco and Italy. The exclusive inspa retreats company has also recruited me to work at their stunning venues in Tuscany, Marrakech and on the wild Moroccan Coast. | |
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