This is a topic that we take for granted and we aren’t well educated on its importance. So, in this post I will inform you all on what it is, why it’s important, the serving recommendations and what sources of foods we can get it from.
Fibre is an ingestible Carbohydrate, meaning, you get fiber through the carbohydrates that you eat. There are two different types of fiber:
- Soluble Fiber
- Insoluble Fiber
Don’t worry too much at the moment what the difference between those two is because thats not what matters at this stage.
Fiber does a lot of things:
- Slows the rate at which food passes the small intestine. This increases the rate of absorption of nutrients from food.
- Helps absorb and remove toxins and contributes to the healthy functioning of the digestive tract.
- Helps absorb water.
- Contributes to having healthy poops!!💩
When Fiber is found in the diet, this is what it can do for your body:
- Reduce the risk of chronic disease.
- The optimal rate of digestion.
- Cholesterol removal.
- Increased Satiety from high fiber food sources.
Looking at these benefits and seeing what fibre does for our bodies, it’s a no brainer that this should become a focus for a lot of us. But how much do we need?
15-18g of fiber per 1000kcals is the recommended daily intake.
So, if I eat 3000 calories per day, I need 45-54g of fiber per day. If I can also manage to get 80% of my recommended amount of fiber from plant-based foods, then I know I’m getting all the necessary micronutrient requirements as well. Pretty cool!
Where can we get fibre from?
- Wholegrain breakfast cereals, wholewheat pasta, wholegrain bread and oats, barley and rye.
- Fruit such as berries, pears, melon, and oranges.
- Vegetables such as broccoli, carrots, and sweetcorn.
- Peas, beans and pulses.
- Nuts and seeds.
- Potatoes with skin
The best way to know that you’re getting the right amount of fibre in your diet is to track it on the app called My Fitness Pal. If you haven’t already, download it now.
Please, if you have any questions on this, don’t hesitate to contact us now!
See you at the gym!