A lot of fuss is made about increasing the amount of fibre in our diets – and it’s easy to see why. Not only does fibre aid in digestion, it can help control the amount of food you consume, and many high fibre foods also contain plenty of vital nutrients. In short, switching to whole grains and introducing other sources of fibre into your diet can have a positive effect on your body’s well-being.
There are two types of fibre: soluble and insoluble. They both aid in gut health – soluble fibre helps digested material pass, and insoluble fibre (which does not dissolve in water) introduces more water into your stool, reducing the strain on your gut.
Foods high in soluble fibre include citrus fruits and apples, peas and beans, and oats and barley. You’ll also notice these foods are beneficial in other ways, fruits and vegetables are flushed with essential vitamins, and oats, beans and peas are good sources of protein – as well as B vitamins too!
Sources of insoluble fibre include wholemeal flour, nuts and beans, potatoes and cauliflower. Switching to whole grains – which include oats, whole wheat, brown rice and other cereals – will help to increase your fibre intake.
In contrast, refined carbs such as white breads, white rice and pasta, are relatively low in fibre compared to their whole grain counterparts. White bread can be particularly sugary as well.
This simple switch has many benefits for your gut health, and there are plenty of recipes which utilise whole grains for tasty results (brown rice in particular has a delicious nutty quality).
But you should be aware that a rapid increase in fibre can cause some discomfort, including bloating and gas, however increasing your fluid intake will help with these effects, and your body will become more accustomed to a high fibre diet over time.
