Dietary Fibre

What is fibre? 
Dietary fibre is an indigestible type of carbohydrate found solely in plants. It helps keep the digestive system healthy by aiding in a number of bodily processes and preventing potential chronic diseases. 

Types of fibre: 

Insoluble: 
Not soluble in water. Includes whole grain foods, wheat bran, nuts and seeds, skins from fruits and vegetables. 

Soluble:
Soluble in water. Includes fruits, vegetables, lentils and oats. 

Resistant starch: 
Fermented in the large intestine by bacteria. 
Includes oats, rye, fruits, vegetables, legumes, unripe bananas, cold/cooked potato and pasta. 

Fibre and PCOS
The importance of consuming dietary fiber with PCOS and Insulin resistance is because it produces short chain fatty acids and assists with reducing inflammation, reduces fat storage and prevents glucose and insulin from spiking.

Why do we need it?

• Keeps you fuller for longer by slowing digestion time and adding bulk to your meals, aiding in weight control

• Cholesterol lowering 

• Relieves constipation

• Increases regularity of bowel movements

• Helps to control and stabilise blood glucose levels, important for those with type 2 diabetes 

• Encourages the growth of healthy gut bacteria - a healthy gut increases your immune system and allows for effective digestion 

• Reduces risk of heart disease, hemorrhoids and bowel cancer 

How much?
The suggested dietary targets for prevention of chronic diseases is:

• Men: 38g per day

• Women: 28g per day

How can you increase your fibre intake? 

• Swap refined/white grains for wholemeal or multigrain 

• Try and incorporate at least one vegetable into your main meals

• Start your day with oats or cereals containing barley or wheat 

• Leave the skins (high in insoluble fibre) on your fruits and vegetables such as apples, carrots, potato and kiwi’s

Tips

Increasing your daily dietary fibre may cause potential bloating, frequent bowel movements or excess wind. This will disappear as your body readjusts to this high fibre intake. For this reason it is suggested to increase your fibre gradually to reduce symptoms. 

Day on a plate - 30g of fibre: 

Breakfast: Overnight Oats (½ cup) with berries (½ cup) - 8g 

Snack: Apple - 3g 

Lunch: Tuna wholegrain sandwich + mixed salad (2 cups) - 7g 

Snack: 2 vita wheat biscuits with your choice of topping - 2g

Dinner: Mixed frozen vegetables (1 cup) + brown rice (½ cup) + chicken strips - 10g

Total: 30g

Marianne XX