ReFuel WINTER 2018 - Page 9

SOLUBLE VS INSOLUBLE FIBRE SOLUBLE FIBRE Soluble Fibre is known as the ‘soft and sticky’ fibre that absorbs water in our digestive tract, softens stools and allows for smooth evacuation! The gel-like substance formed also helps regulate blood sugar and cholesterol levels in the body. Sources of soluble fibre are found in oats, apples, pears, berries, vegies and legumes. INSOLUBLE FIBER Insoluble Fibre, is known as the ‘roughage’ fibre as it does not dissolve in or absorb water. This type of fibre adds healthy bulk and movement in the digestive system, aiding regularity and preventing constipation. Sources of insoluble fibre are found in the skins, stalks and seeds of fruit, vegetables, nuts and whole grains. TIPS TO INCREASE YOUR FIBRE INTAKE! ¾ ¾ Include a variety of colourful and different textured vegetables at every meal ¾ ¾ Snack on seasonal fruit ¾ ¾ Choose whole grains over refined carbohydrates ¾ ¾ Add chia seeds, LSA or oatmeal to smoothies or yoghurt ¾ ¾ Snack on nuts and seeds & sprinkle on salads ¾ ¾ Leave the skin on fruits and vegetables ¾ ¾ Include beans in your bolognese! CHECK NUTRITION LABELS ON PACKAGING: ¾ ¾ 2.5grams of fibre per serve = good ¾ ¾ 5 grams per serve = excellent RESISTING BREAK DOWN STARCHES AND PREBIOTIC FIBRES! Resistance starch (fibres that resist digestion and absorption) are also known as prebiotic fibres and are found in carbohydrate-rich foods including potatoes, green bananas, unripe mangoes, grains (barley, wheat, corn, rice and oats) and legumes. These fibres travel and ferment in our large intestine, feeding and stimulating the growth and activity of probiotics (good bacteria!) as well as suppressing the formation of bad bacteria. Our good bacteria convert these fibres into short-chain fatty acids (SCFAs). The SCFAs are invaluable for our health and immunity; increasing nutrient circulation and boosting absorption as well as decreasing the growth and absorption of pathogenic bacteria and toxic compounds. They also complement the role of soluble fibre, helping to stabilise blood sugar levels, decrease plasma cholesterol and triglyceride (fat) concentrations as well as keeping us full and satisfied. FIBRE FOR YOUR FUTURE Fibre promotes movement and regularity (healthy motions..!) but it also supports good general health: ¾ ¾ Regulates and can assist in lowering ‘bad cholesterol’ ¾ ¾ Maintains stable blood sugar levels ¾ ¾ Aids in achieving healthy weight and physique goals ¾ ¾ Boosts immunity ¾ ¾ Prevents constipation and associated chronic disease risk such as diverticular disease and bowel cancer as well as cardiovascular disease and diabetes! Winter 2018 ReFuel Magazine 9