Let’s be real: fibre is the unsung hero when it comes to healthy eating. It is a crucial component of a balanced diet, and it offers a multitude of health benefits. Today, we’re diving into the different types of fibre, the importance of pairing fibre with protein, and how you can effortlessly incorporate more fibre into your diet. Plus, we'll spotlight some high-fibre options from Impact Kitchen that make getting enough fibre a breeze!
There are two main types of fibre: soluble and insoluble. Both are essential for optimal health, but they function differently in the body—so we really want to make sure we’re consuming both.
This type of fibre dissolves in water to form a gel-like substance. It helps regulate blood sugar levels, lowers cholesterol, and promotes heart health. Foods rich in soluble fibre include oats, nuts, seeds, beans, lentils, and some fruits and vegetables.
Unlike soluble fibre, insoluble fibre does not dissolve in water. Instead, it adds bulk to the stool and aids in moving food through the digestive system, which helps to keep you regular. Whole grains, nuts, beans, and vegetables such as cauliflower, green beans, and potatoes are excellent sources of insoluble fibre.
Including fibre in your diet offers numerous health benefits, such as:
Fibre helps keep your digestive system running smoothly by adding bulk to your stool and promoting regular bowel movements.
Soluble fibre can help reduce cholesterol levels by binding to cholesterol particles and removing them from the body.
Fibre slows the absorption of sugar, which helps maintain steady blood sugar levels.
High-fibre foods are often more filling, which can help you feel satisfied longer and prevent overeating.
Fibre acts as a prebiotic, feeding the beneficial bacteria in your gut, which supports a healthy microbiome and boosts your immune system.
Protein and fibre are a match made in heaven when it comes to improving your health. Here’s why:
Both fibre and protein contribute to feelings of fullness, which can help control appetite. Protein is actually the most satiating macronutrient, and fibre helps to slow down the release of glucose into the bloodstream, so pairing them together just makes sense.
Combining fibre with protein helps slow the digestion and absorption of nutrients, providing a steady release of energy and preventing blood sugar spikes and crashes.
This combination ensures you’re getting a mix of essential nutrients that support overall health, since fibre comes from plant-foods, and protein comes from a mix of animal and plant foods. By including both, you’re ensuring a well-balanced and diverse diet.
There are two main types of fibre: soluble and insoluble. Both are essential for optimal health, but they function differently in the body—so we really want to make sure we’re consuming both.
This type of fibre dissolves in water to form a gel-like substance. It helps regulate blood sugar levels, lowers cholesterol, and promotes heart health. Foods rich in soluble fibre include oats, nuts, seeds, beans, lentils, and some fruits and vegetables.
Unlike soluble fibre, insoluble fibre does not dissolve in water. Instead, it adds bulk to the stool and aids in moving food through the digestive system, which helps to keep you regular. Whole grains, nuts, beans, and vegetables such as cauliflower, green beans, and potatoes are excellent sources of insoluble fibre.
Including fibre in your diet offers numerous health benefits, such as:
Fibre helps keep your digestive system running smoothly by adding bulk to your stool and promoting regular bowel movements.
Soluble fibre can help reduce cholesterol levels by binding to cholesterol particles and removing them from the body.
Fibre slows the absorption of sugar, which helps maintain steady blood sugar levels.
High-fibre foods are often more filling, which can help you feel satisfied longer and prevent overeating.
Fibre acts as a prebiotic, feeding the beneficial bacteria in your gut, which supports a healthy microbiome and boosts your immune system.
Protein and fibre are a match made in heaven when it comes to improving your health. Here’s why:
Both fibre and protein contribute to feelings of fullness, which can help control appetite. Protein is actually the most satiating macronutrient, and fibre helps to slow down the release of glucose into the bloodstream, so pairing them together just makes sense.
Combining fibre with protein helps slow the digestion and absorption of nutrients, providing a steady release of energy and preventing blood sugar spikes and crashes.
This combination ensures you’re getting a mix of essential nutrients that support overall health, since fibre comes from plant-foods, and protein comes from a mix of animal and plant foods. By including both, you’re ensuring a well-balanced and diverse diet.
Increasing your fibre intake doesn’t have to be complicated. Here are some fibre-rich ingredients to add to your meals:
Apples, avocados, bananas, oranges, strawberries, raspberries, and pears.
Broccoli, carrots, sweet potatoes, peas, and Brussels sprouts.
Beans, lentils, chickpeas, and peas.
Oats, quinoa, and brown rice.
Almonds, chia seeds, flaxseeds, and sunflower seeds.
At Impact Kitchen, we’re committed to offering nutritious and delicious meals that make healthy eating convenient. Here are some of our menu items packed with fibre:
With 21 grams of fibre, this bowl is loaded with nutrient-dense ingredients like lentils, avocado, pickled cabbage, roasted broccoli, edamame and pumpkin seeds.
An Impact favourite, the Zesty Mexican is loaded with fibre in the form of roasted sweet potatoes, black bean mole, and avocado—not to mention its tasty toppings of housemade salsa, walnut tostada crumble and cashew cream drizzle.
An easy option if you just want something light and on-the-go, Impact’s chia pudding is made with coconut cream, chia seeds and maple syrup, and topped with berries and our housemade superseed topper.
Who says getting enough fibre has to be hard?
