Your high-fibre day on a plate
Porridge with fruits
1 apple = 3.5g
Apple and coffee
" It ’ s not about what you can ’ t eat , it ’ s about including more whole foods wherever possible ."
UNCLE TOBYS Traditional Rolled Oats with fruit = 6.4g
1 small handful of raw macadamias ( 30g ) = 1.9g
Cucumber , dip and nuts
1 small sliced cucumber ( 100g ) = 1g
2 tbsp of hummus = 2g
2 cups of garden salad = 3.2g
1 cup cooked brown rice ( 100g ) = 1.5g
Tuna wrap
Beef stir fry
1 grainy wrap = 4.3g
11 / 2 cups stir fried mixed veg = 3g
Nutrition trends come and go , but it ' s safe to say that one has emerged that will be around for some time to come . We ’ re talking of course about gut health , the term on everyone ’ s lips . Research is coming at us from left , right and centre , and much of it talks about feeding the microbiota .
Kathleen Alleaume , respected nutrition writer and speaker , says there are several dietary and lifestyle factors that impact the health of the gut . The biggest positive influence is fibre . “ Fibre is something that we need to bring to the forefront a little bit more . We know fibre is mainly in plant-based foods . It ’ s the indigestible part of the plant foods . When we talk about fibre to clients , again , it ’ s educating them around exactly what that fibre does .”
So , what is the role of fibre in gut health ? You ’ re likely familiar with the soluble / insoluble types of fibre , but a lot of research is now focusing on resistant starch and prebiotic fibres . Kathleen says “ It ’ s really hard to say what food has what types of fibre , because at the end of the day , the message is to eat an array of plant-based foods because there ’ s much more to fibre than just the soluble and the insoluble . To get all those types of fibres , your resistant starch and your soluble and your insoluble , is to look at a whole array of plant-based food and get the diversity . Because what your gut really loves ... If you were to ask me what your gut really loves and what a healthy gut looks likes , it ’ s having a diversity of bacteria in there .”
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© Dietitian Connection 23 Infuse | November 2020