Fibre
Summary:
Fibre intake is very important to maintain a healthy digestive system – but you can have too little or too much fibre.
Too little and you will suffer symptoms such as cramps, constipation and bloating.
Too much and you may find yourself bloated and gassy with a similar bloated feeling (think food baby!)
Based on research, we typically recommend a minimum of 14g of fibre per 1000 calories but for ease, your recommended fibre intake based on your calories is already detailed on your Data Collection. There isn’t really much research out there regarding a maximum intake as it can be quite individual but if you do find yourself suffering from the symptoms above that correlate with a much higher fibre intake than usual, then it may be worth reducing it.
If you are adjusting your fibre intake, slowly does it – don’t rapidly increase or decrease your intake, tweak in gradually (5g at a time or thereabouts) to avoid an aggressive digestive reaction!
Secondly, you should note that there are 2 types of fibre: soluble and insoluble. Soluble fibre is digestible and increases water content in the intestines to give the stool a softer texture. Insoluble fibre, on the other hand, is not digestible, these help to ‘bulk up’ the stool and allow you to pass more regularly.
In an ideal world, you will get a mix of both which is why we recommend a balanced diet with plenty of variety of whole foods. Here are some examples of each:
Soluble Fibre Sources:
Oats
Lentils
Beans
Bananas
Apples
Root vegetables (carrots, potatoes etc.)
Insoluble Fibre Sources:
Nuts
Seeds
Cereals
Whole-grains
Skins of fruit and vegetables
