When you think of fibre, do prunes come to mind?
It's easy to overlook fibre when you're going to the bathroom regularly. But what happens when things slow down, and you start feeling like a rabbit with those tiny droppings? If fibre has yet to be on your radar, it's time to change that!
Let's dive into why boosting your fibre intake can radically transform your health and vitality.
How Much Fiber Do Women Need Per Day?
Women should aim for 25g of fiber daily, but most of us are only getting about 60% of that (around 16g per day). Time to up our game!
Why is Fibre So Amazing? Why a Game Changer?
Fibre does more than keep you regular.
Here's why it's a must-have:
General Health:
- Heart Health: Reduces the risk of heart disease.
- Cholesterol and Blood Sugar: Improves cholesterol levels and helps manage blood sugar.
- Cancer Risk: Lowers the risk of certain cancers.
- Weight Management: Helps you feel full longer, aiding in weight loss.
- Nutrient-Rich: Fibre-rich foods are packed with essential vitamins and minerals.
Gut Health:
- Happy Gut Microbes: Feeds the beneficial microbes in your gut, keeping the harmful ones at bay.
What Are Some Fibre-Rich Foods?
Fibre comes in two types, each with its own benefits:
Soluble Fibre:
- Acts as a prebiotic, feeding the good gut microbes.
- Binds bile acids and regulates cholesterol and blood sugar levels.
- Sources: Fruit, beans, barley, flaxseed, psyllium.
Insoluble Fibre:
- Helps keep you regular.
- Sources: Bran, vegetables, whole grains.
What Does 25g of Fibre Look Like in One day?
Check out this easy-to-follow infographic for a fibre-packed day:
- 8 baby carrots
- 1 pear
- 1 kiwi
- 4 brussels sprouts
- 1 tablespoon chia seeds
- 1 cup chopped romaine
- 1/2 cup broccoli
- 1/2 cup chopped red cabbage
- 1/2 cup chickpeas
- 1/2 cup edamame
Tips on How to Add More Fibre:
- Mix It Up: Add a variety of fruits, vegetables, whole grains, and legumes to your meals.
- Start Slow: Gradually increase your fibre intake to avoid digestive discomfort.
- Hydrate: Drink plenty of water to help fibre do its job.
If incorporating these fibre-rich foods is causing you some digestive issues or if you're unsure how to add them, book a call to discover how I can help you navigate your fibre journey. As a dietitian focused on gut health in Ontario specializing in personalized nutrition for women, I can create a personalized plan tailored to your needs.
Let's get you on track to feeling fabulous and staying regular every day!
