GET IN CONTACT TODAY

  • Grey Instagram Icon
  • Grey Facebook Icon
  • Grey YouTube Icon

© 2016 EllaMartyn. All Rights Reserved. Terms of Use.

Site powered and designed by @SquareDen

 

The Importance of Dietary Fibre

December 11, 2017

 

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. 

 

 

 

 

Ella Martyn is a Specialist in Online Female Fitness Coaching, focusing on a balanced approach to health and fitness.

 

Ella can help you take back the control over your diet, your happiness and your results

 

With a personalised approach to TRAINING  and NUTRITION, Ella can ensure the right balance of training, diet and lifestyle to optimise your success for the long term.

 

Simply drop Ella an EMAIL today to find out how you can get started on your health and fitness journey for the last time!

 

 

Please reload

Featured Posts

[Case Study] Nicole Went From a Lost PT to a Confident Buisness Owner In Less Than 6 Months.

February 1, 2019

1/4
Please reload

Recent Posts
Please reload