Let’s Talk About Fibre

When it comes to health advice, there’s a lot of it out there.

Some common things you’ve probably heard over and over again include “get more sleep”, “exercise regularly”, and “eat more fibre”.

And there’s good reason for this – these are all proven to help improve your health, and overall quality of life.

So what’s the big deal with fibre?

As a naturopath for digestive health in Toronto, I want to help you understand the importance of ensuring you’re getting enough fibre in your diet.

And if you’re still struggling with getting enough fibre, or any other nutrient, in your diet a naturopathic doctor can help with creating a meal plan to get everything you need.

Keep reading and also watch the video below to learn more about the importance of fibre.

What Is Fibre?

Fibre is a type of carbohydrate in food which can’t be digested.

Generally, fibre is divided into two types: insoluble and soluble.

Insoluble fibre doesn’t dissolve in water and is used to create bulk and help things move through your digestive system more easily.

Soluble fibre dissolves in water and can help contribute to a healthy gut microbiome.

Both types of fibre are important to maintaining good health.

Health Benefits Of Fibre

Getting enough fibre – both soluble and insoluble – in your diet is important to the maintenance of good health.

Let’s have a closer look at what it’s benefits.

1. It Helps Keep You Regular

Let’s just come right out and say it – constipation is no fun.

According to the Canadian Digestive Health Foundation, 25 percent of Canadians have symptoms of constipation.

One of the biggest factors which can contribute to this is not enough fibre in one’s diet.

Fibre can help increase the bulk of your poop, and also the water content, making it softer and helping it pass through your intestines more easily.

2. It Reduces Blood Sugar Spikes

The glycemic index (GI) is used to measure the effect of different foods on your blood sugar.

Foods which are higher on the glycemic index are absorbed faster by the body and can lead to spikes in blood sugar after eating.

High fibre foods aren’t absorbed as quickly and tend to be lower on the glycemic index, and as such, don’t cause blood sugar spikes.

3. It Feeds Your Gut Microbiome

We’re hearing more and more lately about gut health, and how it can affect overall health.

Those microbes play a role in helping maintain weight, control blood sugar, and have even been shown to play a role in brain health.

While the three main macronutrients – protein, carbohydrates, and fat tend to get absorbed into the bloodstream before they make it to the intestines, fibre makes it all the way through, giving those gut bacteria something to feed on.

In turn, the bacteria in your gut produce nutrients for the body.

4. It Can Help You Maintain A Healthy Weight

A diet high in fibre can help you lose weight and keep it off.

This is because fibre soaks up water and slows the absorption of nutrients.

It also leaves you feeling fuller, longer which results in lower calorie intake overall.

Generally, soluble fibres have the most effect on weight.

5. It Reduces Your Risk Of Colorectal Cancer

A 2015 study in the American Journal of Clinical Nutrition looked at the link between fibre intake and the risk of developing colorectal cancer.

This study found individuals who had higher intakes of dietary fibre, based on self reporting, also had reduced risks of developing colon cancer.

When considering these results, it’s also important to consider that foods high in fibre also tend to those such as fruits, vegetables, and whole grains which are also packed with antioxidants and other compounds which may reduce cancer risk.

6. It Reduces Your Risk Of Type 2 Diabetes

We’ve already discussed how fibre can help you maintain a healthy weight, as well as the way it works to help control blood sugar levels and prevent spikes.

While these factors are both great on their own, they also both impact your risk of developing type 2 diabetes.

Type 2 diabetes develops when the pancreas can’t make enough insulin to regulate blood sugar levels.

Additionally, your body’s cells stop responding to the insulin it does make, also known as insulin resistance.

Gaining excess weight can also contribute to insulin resistance.

Therefore, fibre can work as a natural solution for type 2 diabetes by helping with both weight gain and controlling blood sugar levels, helping to reduce your risk of developing it.

7. It Reduces Your Risk Of Heart Disease

Eating fibre is a great natural way to help keep your heart healthy.

It helps to absorb cholesterol in your system and help to remove it from the body before it has a chance to clog your arteries.

Viscous, soluble fibre such as that found in oats, lentils, and flaxseed is the best type to use to help improve heart health.

Dietary Sources Of Fibre

Now that you’ve read all about the benefits of fibre, and the reasons to ensure you’re getting enough, you might be wondering “how do I do it?”.

Here are some great high fibre foods to consider adding to your grocery list for you next shopping trip:

• Kidney beans
• Split Peas
• 70% dark chocolate or higher polyphenols)
• Sweet potatoes
• Pears
• Apples
• Bananas
• Broccoli
• Lentils
• Chickpeas
• Oats
• Quinoa
• Chia seeds

Book Your Appointment With Dr. Sheila Dyer, ND, Today

Are you worried about weight gain, or your risk of developing type 2 diabetes?

Perhaps you have a family history of colon cancer or heart disease and want to do whatever you can to prevent these problems from developing.

Or maybe the more you hear about gut health the more you want to make sure you’re doing everything you can do help keep your gut microbiome healthy.

I’m Dr. Sheila Dyer, ND, a Toronto based naturopath and I can help with these, and any other health concerns you might be facing.

Book your appointment today to learn more about all the ways naturopathic medicine can help you.