SOLUBLE VS INSOLUBLE 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
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
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
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