Fibre isn’t just for those with a “slow digestion” (a nicer way of saying constipated). Fibre is for everyone! However, I have noticed an increase in the number of patients coming into my office with “slow digestion,” some shocked when I tell them that they should be having 2-3 bowel movements per day… I actually heard once “who has time for that?” If you are going less than 2 times per day, you could probably benefit from some more dietary fibre. But even if your BM’s are perfect, it doesn’t mean that fibre can’t be your friend. Fibre can help decrease cholesterol levels (read: fight heart disease), control blood sugar (read: fight diabetes), balance hormone levels (read: help with PMS and hot flashes), maintain a healthy digestive tract (read: no more embarrassing gas and bloating), and as an added bonus, fibre can also help you lose weight!
Do you need a fibre supplement? I always prefer to have people take the fewest number of supplements as possible, and instead try to get as much as possible from a healthful diet. Here are 5 ways to book fibre in your diet. If your health issues continue, please speak to a health practitioner about treatment options beyond dietary fibre.
1. Oatmeal
An excellent source of both soluble and insoluble fibre. The insoluble fibre help you feel more full and helps get the bowels moving, while the soluble fibre can bind cholesterol and help with heart disease. The instant stuff less fibre than the slow cook variety. A great way to start the day, try steel cut oatmeal sweetened with a tsp of apple butter, some blueberries and chopped walnuts.
2. Raspberries
A surprising source of fibre. One cup has 8 g of fibre and only 60 calories. Raspberries have also been shown to benefit diabetes and obesity as well as decrease inflammation. The antioxidants in this superfruit can help fight cancer too.
3. Switch out white flour
White flour, as deliciously as it may be, has been stripped of all the good stuff – fibre. Switching to whole grain bread will get you 4 times as much fibre as white. Switching to brown rice will get you 6 times as much fibre as white. A single serving of any “white” carb gets you less than 0.6 g of fibre and it can spike your blood sugar levels, contributing to diabetes, obesity, and heart disease.
4. Get more veggies
Veggies are a great source of fibre. Try to make half your meals vegetables, which will fill you up with fewer calories while also fulfilling your fibre quota for the day. Any and all vegetables will do – pick the ones you enjoy and try a new one every now and then too. Get a colourful variety and you’ll be getting more vitamins and minerals then a multivitamin.
5. Avocados
One of my favourite sources of fibre, and healthy fats, a single avocado will give you 13.5 g of fibre – about the same as than 3.5 cups of brown rice or 4 medium apples! Adding half a sliced avocado to your salad will up the fibre content. Or try avocados on some brown rice crackers as a fibre-packed snack.
Leave a Reply