What if I told you there’s a simple, yet powerful hack to support your well-being, manage your weight, and even boost your energy levels? I’m talking about fibre!
Now, you’ve probably heard about fibre before, but today I want to dive deep into why it’s so crucial, especially for us women, and how it can be a real game-changer. Plus, I’ll share some of my favourite fibre-rich foods to help you easily incorporate more into your daily routine.
Think of fibre as the unsung hero of our digestive system. It’s a type of carbohydrate that our bodies can’t digest, and while that might sound counterintuitive, it’s precisely what makes it so beneficial. When fibre reaches our colon, it becomes a feast for the trillions of good bacteria living there. These bacteria ferment the fibre, producing short-chain fatty acids (SCFAs), which have a whole host of positive effects on our health.
Why is fibre called nature’s Ozempic?
One of the most exciting things about fibre is its ability to naturally boost our body’s production of GLP-1 (glucagon-like peptide-1). You might have heard of GLP-1 agonists like Ozempic, which are used for weight management and blood sugar control. Well, fibre can work in a similar way, albeit more gently, by stimulating the release of GLP-1 in our gut.
So, what does GLP-1 do? It’s like a multitasking superstar! It slows down digestion, helps us feel fuller for longer, increases insulin release, and reduces appetite. That’s why fibre is called “nature’s Ozempic.” It can naturally support our body’s own GLP-1 production, leading to similar effects as the medication.
But remember, fibre isn’t a magic bullet (but then neither is Ozempic!). It works best as part of a holistic approach to health, which includes a balanced diet, regular exercise, good sleep and stress management, and balanced hormones. It’s about creating a lifestyle that supports your overall well-being.
Not all fibre is created equal
Soluble fibre, which dissolves in water to form a gel-like substance, is particularly effective at promoting GLP-1 release. Think of foods like:
- Oats: Oatmeal, oat bran, oat flour
- Barley: Hulled barley, pearled barley, barley flour
- Legumes: Kidney beans, black beans, pinto beans, navy beans, chickpeas, lentils (red, green, French), split peas
- Apples: With the skin on!
- Citrus Fruits: Oranges, grapefruits, tangerines, mandarins, lemons, limes
- Berries: Strawberries, blueberries, raspberries, blackberries
- Pears: Especially ripe pears
- Avocados: Yes, this creamy fruit is a good source of soluble fibre!
- Carrots: Especially when cooked
- Sweet Potatoes: Another excellent source, especially baked or roasted
- Flaxseeds: Whole or ground
- Chia Seeds: Whole
- Psyllium Husk: Often found in fibre supplements
- Glucomannan: A type of soluble fibre derived from the konjac root, also available in some supplements
- Dried Fruits: Figs, prunes, apricots (in moderation due to sugar content)
- Edamame: Shelled soybeans
- Brussels Sprouts: Surprisingly, these little cabbages are a good source!
- Asparagus: Another veggie that contributes to your soluble fibre intake
- Okra: Has a unique texture due to its soluble fibre content
Berries are a particular favourite of mine. I have them every morning with kefir yoghurt which is also great for the gut. Raspberries are my favourite and they happen to have the highest protein content too.
I also love sweet potato, asparagus, edamame and avocado (as you get your good fats in that one too!) and recently I’ve been cutting down my meat intake and increasing more legumes in my diet.
Insoluble fibre, which doesn’t dissolve in water, is also important for digestive health. It adds bulk to our stool and helps keep things moving along smoothly. You can find it in:
- Whole Grains: Whole wheat bread, brown rice, quinoa, farro, spelt, whole rye, amaranth, teff, millet, popcorn
- Vegetables: Broccoli, cauliflower, green beans, celery, courgette, bell peppers, spinach, kale, collard greens, turnip greens, cabbage, Brussels sprouts (also a source of soluble fibre), carrots (raw), parsnips, corn
- Fruits (with skin): Apples pears, berries (also sources of soluble fibre), peaches, plums, nectarines
- Nuts and Seeds: Almonds, walnuts, pecans, hazelnuts, pistachios, sunflower seeds, pumpkin seeds, flax seeds and chia seeds (also sources of soluble fibre)
- Legumes (skins): While the inside of legumes is a good source of soluble fibre, the skins contribute to insoluble fibre intake.
I get most of my soluble fibre intake from vegetables, especially green veg as they are higher in protein. I eat lots of broccoli, spinach, courgette and peppers. My favourite fibre snack is popcorn with some extra virgin olive oil, salt and chilli flakes – just make sure you eat the popped at home type with your own healthy toppings, not from the cinema smothered in butter or sugar!
How much fibre should I be eating?
So, how much fibre should we be aiming for each day? The recommended daily intake for women is between 25 and 30 grams. It can be helpful to track your fibre intake for a few
days to get a sense of where you’re at and identify areas for improvement. You can find fibre tracking apps or simply jot down the fibre content of the foods you eat in a food journal. Many packaged foods list the fibre content on the nutrition label, which makes tracking even easier.
Another great way to ensure you’re getting enough fibre is to “eat the rainbow.” This means choosing a variety of colourful fruits and vegetables. Each colour group contains different vitamins, minerals, and antioxidants, and many of these vibrant foods are also excellent sources of fibre. Think of the deep purple of blueberries, the bright orange of sweet potatoes, and the rich green of spinach. Not only are these foods packed with nutrients, but they also contribute to your daily fibre intake. There’s great apps for tracking this too like ‘Eat The Rainbow Food Journal’
Investing in our well-being is a powerful act of self-care. By understanding and utilising the benefits of fibre, we can truly nourish ourselves and thrive at any stage of life. Let’s embrace fibre as a key component of our healthy lifestyle, supporting not only our physical goals but also our energy levels, mood, and long-term vitality. It’s about so much more than appearance; it’s about feeling vibrant and strong from the inside out.