Fibre is Everything
Fibre is VERY important.
Why? It leaves our stomach undigested and ends up in our colon, where it feeds friendly gut bacteria, generating numerous potential health benefits, including the following:
Reduced cholesterol absorption due to its presence in the digestive tract
Maintaining a healthy weight - Whole, high fibre foods tend to be lower in calories. Plus, it can slow digestion helping us feel fuller longer
Stimulates the intestines by adding bulk to the digestive tract
Blood sugar balance due to the slower break down of high fibre foods
Reduced gastrointestinal cancer risk - certain types of fibre can be protective e.g. pectin in apples, due to antioxidant-like properties
The Academy of Nutrition and Dietetics recommends consuming ~24g of fibre for women and 38g for men per day.
Top sources which can help us meet these daily goals are:
PEARS - 5.5g in a medium pear
AVOCADO - 10g/cup (loaded with healthy fats as well as being high in vit C, E, potassium, magnesium & various B vits)
APPLES - 4.4g in a medium apple
STRAWBERRIES - 3g/cup (among the most nutrient-dense fruits, boasting lots of vit C, manganese & powerful antioxidants)
RASPBERRIES - 8g/cup (also high in vit C & manganese)
BANANAS - 3.1g in a medium-sized banana (a good source of vit C, vit B6 & potassium. Green/unripe bananas also contain resistant starch (indigestible carbohydrate that functions like fibre)
BRUSSELS SPROUTS - 3.3g/cup (also very high in vit K, potassium, folate & potent cancer-fighting antioxidants)
LENTILS - 13g/cup cooked (also very high in plant protein)
KIDNEY BEANS - 12.2g/cup cooked (also packed with protein and various nutrients)
CHICKPEAS - 12.5g/cup cooked (also high in minerals & protein)
QUINOA - 5.2g/cup (a pseudo-cereal that’s loaded with protein, magnesium, iron, zinc, potassium & antioxidants)
OATS - 16.5g/cup (also contain a powerful soluble fibre, beta glucan, proven to be beneficial for regulating blood sugar and cholesterol)
ALMONDS - 4g/3 tbsp (also rich in healthy fats, vit E & magnesium)
CHIA SEEDS - 9.75g/oz (possibly the single best source of fibre on the planet! Also high in magnesium, phosphorus & calcium)
SWEET POTATOES - 3.8g in a medium-size skinless boiled sweet potato (also very high in beta carotene, an antioxidant that gets turned into vit A in the body, B vits & minerals)
