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In this series, we take a deep dive into trending nutrients and discuss their health benefits. This week, we’re diving into all things fibre: what it is, why it matters and how to get more of it in your diet!
Fibre is a non-digestible carbohydrate—meaning the body can’t break it down—and it's found exclusively in plant foods. As a non-digestible carbohydrate, fibre is largely able to pass through the digestive system intact. It can be categorized in a couple of different ways (for example: fermentable vs non-fermentable fibres), but it is primarily categorized based on its water solubility.
Soluble Fibre: dissolves in water, creating a gel. This type of fibre may help reduce blood sugar and cholesterol. Sources of soluble fibre include apples, oats, beans and psyllium.
Insoluble: does not dissolve in water, and instead attracts water into the stool, softening it and making it easier to pass. This type of fibre is important for regularity. Sources of insoluble fibre include whole grains, nuts, peas and fruit with the skin intact.
One of the biggest benefits of consuming fibre is its impact on the gut microbiome. While the human body can’t break down fibre, our gut bacteria are able to feed off the fibre (known as “prebiotics”, or the foods that feed the bacteria in our gut) which can help promote a diverse and healthy gut microbiome better suited to fighting off pathogenic bacteria.
Another benefit of eating a fibre-rich diet is that fibre can help regulate blood sugar by decreasing the spike in blood sugar that often comes from consuming carbohydrates. Unlike other carbohydrates, fibre doesn’t require insulin to digest, so opting for high-fibre foods or adding fibre-rich foods to meals is a great way to keep blood sugar in a healthy range while improving satiety.
Fibre adds bulk to stool and can be beneficial in moving things along the digestive tract and keeping you regular. Insoluble fibre in particular can help increase transit time and prevent constipation.
High in protein and fibre, this is guaranteed to keep you feeling full and energized. This warming chili is made with a base of ground turkey, beans, Impact’s bone broth and loads of fresh vegetables like zucchini, sweet potatoes, carrots, celery and onions. You can buy it by the bowl, or by a jar to keep at home for a quick and nutritious dinner!
Beans and legumes
Chia seeds
Flax seeds
Oats
Apples
Berries
Avocados
Root vegetables
Whole grains
If you’re looking to include more gut-supportive foods into your diet, here are some of our favourite choices at Impact Kitchen:
Huevos Rancheros
Chia Pudding
Turkey Chili
Zesty Mexican
Restore Smoothie
Strawberry Chia Square
One of the biggest benefits of consuming fibre is its impact on the gut microbiome. While the human body can’t break down fibre, our gut bacteria are able to feed off the fibre (known as “prebiotics”, or the foods that feed the bacteria in our gut) which can help promote a diverse and healthy gut microbiome better suited to fighting off pathogenic bacteria.
Another benefit of eating a fibre-rich diet is that fibre can help regulate blood sugar by decreasing the spike in blood sugar that often comes from consuming carbohydrates. Unlike other carbohydrates, fibre doesn’t require insulin to digest, so opting for high-fibre foods or adding fibre-rich foods to meals is a great way to keep blood sugar in a healthy range while improving satiety.
Fibre adds bulk to stool and can be beneficial in moving things along the digestive tract and keeping you regular. Insoluble fibre in particular can help increase transit time and prevent constipation.
Beans and legumes
Chia seeds
Flax seeds
Oats
Apples
Berries
Avocados
Root vegetables
Whole grains
If you’re looking to include more gut-supportive foods into your diet, here are some of our favourite choices at Impact Kitchen:
Huevos Rancheros
Chia Pudding
Turkey Chili
Zesty Mexican
Restore Smoothie
Strawberry Chia Square
What are your favourite ways to get fibre into your day? Let us know!
