The health benefits of fibre are well documented and having a healthy gut the cornerstone of good overall health
Fibre only comes from plant-based foods, meat, dairy and fats do not contain any fibre so if you follow a low/no carbohydrate diet, such as keto, you need to be mindful that you may not be getting adequate fibre
There are two types of fibre, soluble and insoluble and the recommended daily intake for an adult is 30g
So upping your daily fibre intake is an easy way to improve your health
The health benefits of fibre include
- Aids digestion by facilitating smooth transit through the gut
- Keeps you feeling full so can help weight loss
- Helps regulate blood sugar levels and reduce the risk of developing diabetes
- Helps reduce Cholesterol levels helping reduce the risk of heart disease
- Creates an environment for good gut bacteria which is great for overall health and may reduce the risk of bowel and colon cancer
Top foods for soluble fibre include
- root veggies such as sweet potatoes and carrots
- potatoes
- bananas
- berry fruits
- oats
- lentils
- broccoli
Top foods for insoluble fibre include
- Wholegrain breads
- Cereals
- Seeds and nuts
- Potatoes with the skin on
- Green leafy veggies
Foods that contain both soluble and insoluble fibre
- Beans and legumes
- avocados
Fibre absorbs water which bulks out waste in the gut and keeps stools soft and easy to pass bringing relief from constipation so make sure and drink plenty of liquid
You should be able to get enough fibre from a balanced diet and shouldn’t need to add extra in the form of a supplement, however, if you do then an oat fibre has the most benefit as oats also help to reduce cholesterol
Increasing your fibre intake is an easy way to improve your health
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