Today’s food fact of the day’s spotlight is on fibre. I recently did a presentation in the community and was asked a lot of questions about fibre.. what is soluble fibre? what is the difference between soluble and insoluble fibre? How do I know what foods to eat? Well here is my short summary to understanding fibre. To begin.. fibre is FANTASTIC for our health.
Fiber can’t be broken down and absorbed by your digestive system. As fibre moves through your body, it slows digestion and makes your stools softer and easier to pass.
- fibrous foods help create and maintain a healthy digestive system
- bowel regularity 😉
- have beneficial effects on blood sugars
- play a role in heart health
What is soluble fibre?
- Absorbs liquid in our bodies (e.g. think oats soaking in water)
- Plays the main role in lowering cholesterol
- Helps to control blood sugars (glucose)
- What foods does soluble fibre come from?
- Some vegetables & fruits, lentils, legumes, beans, oatmeal, berries, nuts
What is insoluble fibre?
- Does NOT absorb water
- Creates a healthy colon by keeping you regular!
- What foods can you find insoluble fibre in?
- seeds, skins of fruit, whole grains, brown rice, wheat bran, etc
Adult women (19-50years) need 25 grams of fibre per day and males of this age group need 38 grams per day.
Try some of my recipes packed with high fibre ingredients: Blueberry Oat Pancakes , The Ultimate Trail Mix Cookie!, Vegan/Vegetarian Quinoa Chili, Trail-Mix Energy Bites, Granola Cups, The Healthy Oatmeal Chocolate Chip Cookie (Dairy Free), Blueberry Crumble Bars (Vegan, Dairy-Free, Gluten-free)