The Government recommended daily intake of fiber is 38g for men and 25g for women per day for people up to the age of 50, and 30g and 21g after the age of 50.
This week we’ve been exploring all-important gut health, digestion, and how to have a good poo….
We mentioned it’s important to eat real foods, and high-fiber foods, but what exactly are high-fiber foods?
Dietary fiber or ‘roughage’ is the indigestible part of food derived from plants, and consists of two parts:
Soluble Fiber: This type dissolves in fiber, ferments in the colon, and enduces feelings of ‘fullness’ as it delays the time it takes for gastric emptying.
Insoluble Fiber: This type doesn’t dissolve in fiber, and provides ‘bulking’. Don’t worry, this doesn’t mean it’s going to make you ‘bulk up’, infact rather the opposite: his type of fiber can be prebiotic and metabolically ferments in the large intestine. Importantly, it absorbs water, and helps those number 2s (or number 4s if you’ve been reading this week’s blogs!) to move along smoothly.
Feel full for longer, and relieve waste faster with these fantastic fibrous foods:
- Beans (black beans, butter beans, kidney beans, cannellini beans, etc.)
- Whole grains
- Brown rice
- Popcorn (the home made stuff, not from the cinema!)
- Baked potato with skin
- Split peas
- Dried figs
- Brussels Sprouts
- Apples (with skin)
- Chia Seeds
If you’re in need of some digestive relief fast, or want to re-se your gut, psyllium husks are incredibly high in soluble fiber and can be readily added to smoothies or consumed per tsp straight with water.
Add some of these foods to your plate this weekend and let us know how you feel! (Again, no photos necessary, thanks….)