Whether you’ve just started to eat a healthier diet or you’ve been eating clean for a while, you know it is a challenge. You need to make sure you get a little bit of everything – enough protein, ‘good’ carbohydrates and a balance of the proper fats. But, if you eat ‘too clean’ and don’t get enough soluble fibre, this creates health problems.
There are actually two types of fibre – soluble and insoluble. Both types of fibre are actually indigestible, but play a very important role in our bodies and keeps them functioning optimally.
What Exactly Is It?
Soluble fibre is a polysaccharide that is soluble in water and found in plants such as psyllium and pectin. This type of fibre undergoes metabolic processing within the body to enhance bowel health. (You know all those commercials for fibre supplements that always mention psyllium fibre to help keep you regular and, as a result, keep your body functioning properly? Now you know why!)
Insoluble fibre is a polysaccharide that is also found in plants, but isn’t soluble in water (such as wheat bran and nuts). This type of fibre increases the bulk of our stools and enhances the transit time for waste to exit the body, making it easier and quicker for our bodies to discard the waste it doesn’t need.
Want To Lower Cholesterol
That’s not all that these two important types of fibre do for us. They also help carry HDL cholesterols through our systems, which grabs and transports the LDL from our arteries effectively reducing the LDL levels. You already know how important it is to keep the intake of good and bad cholesterol under control, and having enough fibre in the diet will do that which is a very good thing.
Use it For Weightloss
In addition, proper fibre intake helps with weight loss, because it helps you feel fuller for a longer period of time, and it helps control blood sugar, which slows the breakdown of carbohydrates in our digestive system. Fibre also helps keep everything inside clean and moving at a proper pace, which can help IBS sufferers, prevent hemorrhoids and reduce the need to strain when having bowel movements. Psyllium husks have also been recognized for their ability to move yeast and fungus out of the body, preventing infections and keeping the skin clear.
How Much Do I Need?
Men between the ages of 19-50 should get about 38 grams of fibre per day; this amount lowers slightly to 30 grams for men 50 or older. Women between 19-50 should consume at least 25 grams, and women over the age of 50 should get 21 grams.[bctt tweet=”Do you know how much fibre you need to lose weight?”]
What Foods Do I Need to Eat to Get Fibre?
Soluble fibre can be found in oats and oat bran, nuts, barley, flax, dried beans and peas; fruits such as oranges, bananas and apples and tomatoes, and vegetables like carrots and artichokes. Insoluble fibre is mainly found in structures that make up the rigid cell walls of certain plants. These include the skins of fruits and root vegetables, whole-grains, seeds and nuts, green beans, beets and dark green, leafy vegetables.
While people don’t like to talk about their bowel health, it’s important to realize the positive effect that proper bowel movements and getting enough fibre can have on our health. For a fun and light-hearted way to think about it, have a look at this blog: The Joy of Pooping
If you have questions, then let’s connect. Book yourself a pressure-free, 20 minute Fitness Breakthrough session. I will help figure out what you need in order to become stronger and healthier version of yourself.
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