Fibre is having its moment online. In recent years, more people claim to prioritize fibre intake in their diet, but are they really? Despite the hype, Canadians on average are only eating half the recommended amounts of fibre.
So we’re here to answer all your questions:
What exactly is fibre? How necessary is it? How can I incorporate more fibre in my diet?
What is it?
Dietary fibre is a carbohydrate that your body can’t digest or break down. Despite its inability to be digested, it still is super beneficial to your body. The most common types of fibre are soluble and insoluble. Both types help digestion, but they differ in sources and specific benefits.
Soluble fibre dissolves in water. It travels through the digestive track slowly absorbing water and creates a gel-like substance which helps digestion. Soluble fibre is most commonly found in apples, bananas, oats, peas, black beans, lima beans, Brussels sprouts, and avocados.
Insoluble fibre does not dissolve in water or get digested. Instead it remains whole, providing bulk to the digestive system, helping to keep you regular and increase insulin sensitivity. Foods high in insoluble fibre are nuts, seeds, bran, and the skins of many fruits and veggies.
We recommend a balance of both types of fibre from different sources.
How important is it?
Fibre is essential to our diets. Fibre helps lower “bad” cholesterol in the blood, increases insulin sensitivity and helps digestion. It also helps to increase the feel of fullness. Eating enough fibre helps lower the risk of type 2 diabetes. Not getting enough fiber in your daily diet can increase the risk of obesity, and IBS. Health Canada recommends that women eat 25 grams of fibre a day and men eat 38 grams of fibre per day. Most Canadians are only eating half of that recommended amount.
How can I incorporate more fibre in my diet?
As Western diets have strayed more and more from whole foods, and more towards ultra-processed food, the amount of fibre that we eat has dramatically decreased. The most plentiful sources of fibre come from unprocessed foods like produce and nuts and seeds.
There is some good news! Many foods which are part of a healthy diet, like fruits and veggies are naturally high in fibre already. So when most people prioritize eating healthy, they often naturally start eating more fiber.
CrossFit prescribes the following diet: Eat a diet of meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.
This advice is naturally high in fibre, found in vegetables, nuts, seeds, and fruit. No need to “fibre-maxx”, just eat real food!!
If you have any other questions or want to chat about what a naturally high-fibre meal plan might look like for you and your goals, reach out to us at hello@radixgym.com