The gut is a vital organ that is deeply involved in overall health, including blood glucose regulation and weight control, and it needs fibre. A lack of nutrients and the wrong kind of food can result in bad digestion, bad absorption, abnormal gut reactions including bloating and inflammation, gut infections and poor elimination.
Fibre is a type of carbohydrate that the body cannot digest. It is split into two broad categories based on its water solubility:
- Soluble fibre: dissolves in water and can be metabolized by the “good” bacteria in the gut
- Insoluble fibre: does not dissolve in water
Soluble fibres come from the insides of plants and include substances such as pectin. They are present in fruits, vegetables, oats, and barley and may help manage blood sugar and cholesterol levels.
Insoluble fibres come from the outer skins of plants and pass straight through the digestive system. They can help prevent constipation. Examples include bran, celery, whole grains, and seeds.
Fibre has a range of health possible health benefits:
- Lowering blood sugar
- Fights constipation
- Feeding friendly gut bacteria
- Boosting heart health
- Reducing cancer risk: Eating enough fibre may help prevent certain cancers, including colon cancer. One reason may be that some types of fibre, such as the pectin in apples, may have antioxidant properties.
- Promoting a healthy weight
It is important to keep in mind that there are many different types of fibre. Some of them have more important health benefits, whilst others are pretty useless.
The most important reason that dietary fibres are essential for health is that they feed the “good” bacteria in our intestines, functioning as prebiotics.
When fibre reaches the colon, bacteria ferment it and produce compounds that benefit the gut and overall health. There are many types of fibre available in our food and they are vital for good health.
Constipation and its various complications can often be avoided when the diet contains adequate amounts of fibre which is the case when a person eats healthy foods such as whole grains, beans and pulses, green vegetables, and fresh fruits. Sadly, today the fibre is largely removed in the processing of many foods such as white flour and sugar. It is estimated that the dietary fibre intake of the average person in the western world is way below what it should be and therefore leads to certain diseases that are prevalent in western society.
Improving gut health is the cornerstone of good health. The immune system is stronger, energy levels improve, and the skin becomes clearer and brighter.
HIGH FIBRE FOODS
- Oats
- Lentils
- Chia Seeds
- Leafy Greens
- Pears
- Chickpeas
- Apples
- Brussel Sprouts
- Avocados
- Almonds
- Celery
- Green Peas
- Raspberries
- Bulgar Wheat
- Dark Rye Flour