Fibre whilst not a macronutrient is an important component in anyone’s diet.
Getting enough fibre by building your diet around vegetables, fruits, legumes, whole grains, nuts and seeds, is important for health and disease prevention.
🥜Dietary fibre is a non-digestible polysaccharide, which means a complex form of carbohydrate.
Fibre has 2 general categories.
SOLUBLE FIBRE- are viscous and fermentable and can lower our blood cholesterol.
INSOLUBLE FIBRE helps to bulk up stool volume.
🥖Fibre plays and important role in immunity, since GI health is synonymous with immune function. Fibre can stimulate bacterial fermentation.
Women should aim for 30-35g of fibre a day. Men should aim for 40-45g per day.
Soluble fibre is the single greatest IBS diet aid for preventing IBS symptoms. This can be found in Rice, oatmeal, barley, soy, quinoa, potatoes.
🥕Vegetables high in soluble Fibre (tend to be safer for those with gut issues) carrots, squash, potatoes, turnips, parsnips, beets.
Vegetables high in Insoluble Fibre include spinach, kale, peas, corn, bell peppers, cabbage, broccoli, onions.
The vegetables that are high in soluble fiber, but lower in insoluble fiber (and thus tend to be safer for those with gut issues) these include: Carrots, Winter squash, Summer squash (especially peeled), Starchy tubers (yams, sweet potatoes, potatoes), Turnips, Parsnips, Beets, Plantains
Soluble fiber is the single greatest IBS diet aid for preventing Irritable Bowel Syndrome symptoms in the first place, as well as relieving them once they occur. Here's the kicker. Soluble fiber is NOT typically found in foods most people think of as "fiber," such as bran or raw leafy green vegetables. Rice, Pasta and noodles, Oatmeal, Barley, Fresh white breads such as French or sourdough (NOT whole wheat or whole grain)* , Rice cereals, Flour tortillas, Soy, Quinoa, Corn meal, Potatoes, Carrots, Sweet potatoes, Beets, Squash and pumpkins, Avocados (though they do have some fat), Bananas, Mangoes.
As long as your getting a good mix of fibre into your diet your gut health will be in good order, poop regular and little digestive discomfort.