The power of fibre
In the ever-evolving world of nutrition and wellness, one nutrient that continues to stand out as a dietary superhero is fibre. Often overlooked, fibre plays a pivotal role in our overall health, impacting everything from digestion and heart health to our hormones and weight management.
Types of Fibre
Fibre, also known as roughage or bulk, is a type of carbohydrate that cannot be broken down by the human digestive enzymes. There are two main categories of dietary fibre: soluble fibre and insoluble fibre.
Soluble Fibre: This type of fibre dissolves in water and forms a gel-like substance in the gut. It helps slow down digestion, which can lead to better blood sugar control. Soluble fibre is found in foods like oats, barley, legumes, fruits (e.g., apples, citrus fruits), and vegetables (e.g., carrots, broccoli).
Insoluble Fibre: Unlike soluble fibre, insoluble fibre does not dissolve in water. Instead, it adds bulk to the stool, aiding in the movement of waste through the digestive system. Insoluble fibre is commonly found in whole grains (e.g., wheat bran, brown rice), nuts, seeds, and the skins of fruits and vegetables.
Importance of Fibre and Our Hormones
Fibre has a profound impact on our hormonal balance, particularly in relation to two key hormones: insulin and oestrogen.
Insulin: Soluble fibreโs ability to slow down digestion and regulate blood sugar levels can help prevent sharp spikes and crashes in insulin production. This is particularly crucial for individuals with insulin resistance or diabetes, as stable blood sugar levels promote better hormonal harmony.
Oestrogen: For women, adequate fibre intake can influence oestrogen levels. A diet rich in fibre helps facilitate the excretion of excess oestrogen from the body, reducing the risk of oestrogen dominance, a condition linked to various health issues such as menstrual irregularities and certain cancers.
Fibre and Weight Management
Maintaining a healthy weight is a goal shared by many, and fibre can be a valuable ally in this journey. Here's how fibre contributes to weight management:
Satiety: High-fibre foods tend to be more filling, as they take longer to chew and digest. This increased feeling of fullness can naturally reduce overall calorie intake, helping to prevent overeating.
Calorie Density: Most fibre-rich foods are lower in calorie density. Choosing fibre-packed fruits, vegetables, and whole grains over high-calorie, low-nutrient foods can aid in weight control.
Improved Gut Health: A healthy gut microbiome is essential for efficient digestion and nutrient absorption. Fibre acts as a prebiotic, providing nourishment for beneficial gut bacteria, which can impact metabolic processes and weight management.
Sources of Fibre
Now that we understand the importance of fibre let's explore some fantastic sources:
Whole Grains: Opt for whole wheat, quinoa, brown rice, and oats instead of their refined counterparts.
Fruits: Enjoy a wide variety of fruits such as apples, berries, pears, and oranges. Remember to eat them with the skin whenever possible to maximise fibre content.
Vegetables: Embrace a rainbow of veggies like broccoli, carrots, spinach, and sweet potatoes, which are rich in fibre.
Legumes: Beans, lentils, chickpeas, and peas are excellent sources of both soluble and insoluble fibre.
Fibre is undoubtedly a powerhouse nutrient with a significant impact on our health and well-being. From its influence on hormones like insulin and oestrogen to its role in supporting weight management, fibre deserves a prominent place in our diets. By incorporating a diverse range of fibre-rich foods into our meals, we can nourish our bodies, enhance hormonal balance, and pave the way to a healthier, more balanced lifestyle. So let's celebrate fibre and embrace its many benefits as we strive to achieve optimal health and vitality.