Fibre for Vibrant Health: Understanding Its Benefits and How to Get More
When it comes to feeling amazing in your body, fibre is the unsung hero. It’s more than just a digestion aid—it’s a powerhouse that can help you balance hormones, boost energy, and support overall vitality. And here’s the best part: getting more of it into your diet is way easier than you think.
Why do we need it? Fibre is the part of plant-based foods that our bodies can’t digest. It might sound strange that something we can’t break down is so essential, but that’s exactly what makes it so powerful. There are two types of fiber—soluble and insoluble—and they each play unique roles in our health:
Soluble Fibre: This type dissolves in water and forms a gel-like substance in your gut. It helps to:
Slow down digestion and keep blood sugar levels stable.
Lower LDL cholesterol.
Feed the good bacteria in your gut, supporting a healthy microbiome.
Insoluble Fibre: This type doesn’t dissolve in water. Instead, it adds bulk to your stool and helps to keep things moving smoothly in your digestive system. It’s your go-to for:
Preventing constipation and promoting regular bowel movements.
Reducing your risk of bowel issues like diverticulitis.
Plus, both types of fibre support satiety and overall metabolic health.
The Hormone Connection
Now, let’s talk hormones. Fibre plays a major role in hormone balance, especially for those with a menstrual cycle. Here’s how it works: fibre binds to excess estrogen in the digestive tract and helps your body eliminate it. This process can alleviate symptoms of estrogen dominance, such as PMS, mood swings, and bloating. By keeping hormone levels in check, fibre helps you feel more balanced and vibrant.
How Much Fibre Do We Need?
Most of us aren’t getting nearly enough fibre. The average adult should aim for around 25-50 grams per day, but most people fall short at only about 15 grams daily. Not hitting your fibre goals? I got you—it’s easier than you think to boost your intake with a few simple swaps.
The Best Ways To Get More Fibre
You don’t need to overhaul your diet to get more fibre. Start by adding more nutrition with these delicious, fibre-rich foods:
Fruit like apples, pears, and berries: These are packed with soluble fibre that helps to balance blood sugar and feed your gut bacteria.
Root veggies like beets, carrots, and sweet potatoes: These are full of both soluble and insoluble fibre, promoting healthy digestion and hormone balance.
Cruciferous veggies like broccoli and Brussels sprouts: They’re excellent for detoxifying excess hormones.
Whole grains, such as oats, quinoa, and brown rice: These grains are not only filling but also help to stabilize blood sugar and provide long-lasting energy.
Legumes like beans, lentils, and chickpeas: These are fibre superstars that also come packed with protein, helping to keep you full, energized, and satisfied.
Nuts and Seeds like chia, flax, and almonds: They’re easy to sprinkle on soup, oatmeal, or salads for an extra fibre boost.
A few tips to keep in mind:
Start Slow: If you’re not used to eating a lot of fibre, introduce it gradually to avoid bloating and discomfort. Your gut needs time to adjust.
Stay Hydrated: Fibre needs water to work its magic, so be sure to drink plenty of fluids throughout the day. A good rule of thumb is to aim for half your body weight in pounds in fluid ounces.
Mix It Up: Aim for a variety of fibre sources. Try to eat 30 different plant-based foods each week to support a diverse and healthy gut microbiome.
The benefits of fibre go way beyond just keeping you regular. It’s a key player in managing blood sugar, balancing hormones, supporting heart health, and keeping your gut microbiome thriving. Plus, it helps you stay fuller longer, making it easier to maintain a healthy weight and avoid the energy crashes that come from poor blood sugar control.
The Takeaway: It’s Time to Show Fibre Some Love
If you’ve been feeling sluggish, struggling with hormone imbalances, or just not quite yourself, it’s time to take a closer look at your fibre intake. Making a few small tweaks to your diet can have a huge impact on how you feel day to day. So, next time you’re at the grocery store or farmer’s market, stock up on those colourful fruits, veggies, and whole grains, and get the benefits of this underrated nutrient.