Nutrition

How to meet your daily fibre requirements

Jacqueline Alwill

Brown Paper Nutrition

Most associate fibre with the bulk or roughage to help us 💩 but fibre is so much more than that.

I’m going to keep this explanation simple and solution based because I like to help people lay foundations for their health and I know many struggle to do this with their diet and nutrition.

There are two categories of fibre – soluble and insoluble.  Both are beneficial and we need to include both in our daily diets.

Insoluble fibre is “the bulk” most commonly associated with fibre. You DEFINITELY need to clean the pipes out on the reg so we have insoluble fibre to thank for that. 💩

Soluble fibre on the other hand is “the feeder” for the microbes in our gut because it’s a source of prebiotic. Soluble fibre supports gut health, the production of short-chain fatty acids, and reduces our risk of disease such as cardiovascular disease, diabetes, inflammatory bowel disease and obesity.

Plant foods are the richest dietary sources of soluble and insoluble fibre… fruits, vegetables, nuts, seeds, beans, legumes and whole grains. EAT THEM! 🤓

If you’re not eating a plant diverse diet and/or potentially cutting grains/legumes then there’s a chance you’re missing a healthy fibre target.

Let’s see how to hit 25-30g fibre (for adults) daily… aim for:
+ 2 pieces of seasonal fruit with the skin on – this is about 10g fibre
+ ½ cup rolled oats – contributing around 6g fibre
+ 3-4 cups vegetables is another 10-15g fibre
+ A small handful of nuts and seeds contributes about 3g fibre to your daily intake
+ Extra points if you love the likes of lentils, chickpeas, kidney beans etc which are also wonderful sources of plant proteins too!!! Around 1 cup of these adds 9-10g dietary fibre

It’s not too tricky is it? You just need to think abundance with plant foods and that’s kinda fabulous if you ask me….