Understanding the Importance of Fibre

What is Fiber and what is the importance of Fibre?

Fiber is: “a non-digestible carbohydrate found in plant foods” (Government of Canada, 2019).

The importance of fiber: 

Fiber is something you should be consuming every day but unfortunately, many people do not get enough every day. The reason you should consuming fiber every day is because it promotes healthy and regular bowler movements, supports digestive, hormone, cardiovascular health, and helps manage blood sugar levels ensuring you keep fuller for longer. 

How much do I need:

According to the Canadian Government, the average woman needs 25 grams per day and the average man need 38 grams per day (2019). 

Foods high in fiber: 

  • Berries
  • Avocado 
  • Coconut
  • Black beans and lentils
  • Flaxseed
  • Nuts and seeds
  • Quinoa and whole grains
  • Chia seeds

Soluble vs. insoluble fiber: 

Soluble fiber is: “fiber that dissolves in water and is viscous and fermentable” while insoluble fiber “does not dissolve in water and remains intact while it travels through the digestive system” (Levy, 2019). 

Sources of soluble fiber: 

  • Flaxseed
  • Lentils
  • Edamame
  • Black beans
  • Kidney beans
  • Avocado
  • Cruciferous vegetables
  • Apples
  • Figs
  • Prunes
  • Sweet potato
  • And so many more! 

Sources of insoluble fiber: 

  • Beans
  • Spinach
  • Nuts
  • Potatoes
  • Flaxseed
  • Berries
  • Eans
  • Oats
  • Whole grains
  • Coconut 
  • And so many more! 

How to sneak more fiber into your diet:

  • Choose sprouted whole-grain breads and crackers
  • Choose whole grains like brown rice, quinoa, and millet
  • Add greens to your meals and smoothies
  • Eat lots of fruits and vegetables
  • Add flax to smoothies and oatmeal
  • Consume nuts and seeds 

Sources: 

https://www.canada.ca/en/health-canada/services/nutrients/fibre.html

Lvey, J. (2019). Top 20 soluble fiber foods and their benefits. Dr.Axe. com. From: https://draxe.com/nutrition/vitamins/soluble-fiber-foods/

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