Fibre and the body*

Thursday, 16 July 2015, By Paolo Miranda

Types of Fibre

Soluble fibre soaks up the water from our food and forms a gel like consistency which helps to slow down our rate of digestion and can be linked with weight loss, examples of soluble fibres are:

  • Oat bran
  • Legumes
  • Barley

Insoluble fibre adds bulk to the faeces and speeds up the process by which food and waste travel through your gut, examples of in soluble fibres are:

  • Wheat
  • Nuts
  • Skin and Peel of most fruit and vegetables; i.e. Apples

My 3 top recommended fibre intakes are:

  • All Bran
  • Baked Beans
  • Potatoes

Both fibres are equally important and a good balance of both can help to reduce the risk of some cancers, heart disease, Irritable bowel syndrome and constipation.

Fibre absorbs a lot of water so it's important to increase water as you increase your fibre to keep the body hydrated, it also helps to keep your stools soft therefore passing easier through the colon and reduces the risk of constipation.     

Remember to increase your daily fibre slowly as too much change to soon can lead to bloating and gas.

Eat more vegetables, remembering to keep the skin on where possible to get the most fibre out of what you are eating. 

Always opt for a whole grain rather than white high sugar based fibre, like bran or oat based cereal.


*Disclaimer: Individual results vary based on agreed goals. Click here for details.

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