Fibre is Your Gut’s Best Friend

What is Fibre?

Fibre is a type of carbohydrate found in plant-based foods. Unlike other carbs, your body can’t digest fibre, so it passes through your system and provides nourishment to the bacteria in your gut.

Why is Fiber Important?

1. Feeds Good Bacteria

   Fiber acts as a prebiotic, providing the energy gut microbes need to produce short-chain fatty acids. These acids support gut lining, reduce inflammation, and even protect against chronic diseases.

2. Regulates Digestion

   Fibre helps bulk up your stool, making bowel movements regular and reducing constipation.

3. Supports Weight Management

   Foods high in fibre are often low in calories and help you feel fuller for longer.

4. Improves Heart Health

   A high-fiber diet has been linked to lower cholesterol levels and improved cardiovascular health.

   
   

Top Fiber-Rich Foods to Include

1. Fruits: Apples, pears, and berries.

2. Vegetables: Broccoli, spinach, and carrots.

3. Legumes: Lentils, chickpeas, and beans.

4. Grains: Oats, quinoa, and whole-grain bread.

5. Nuts and Seeds: Almonds, chia seeds, and flaxseeds.

   
   

How to Add More Fiber to Your Diet

• Start Your Day Right: Begin with oatmeal topped with fresh fruit.

• Snack Smart: Keep nuts or raw veggies on hand for easy snacking.

• Enhance Your Meals: Add beans to soups, salads, or casseroles.

• Experiment with Grains: Swap white rice or pasta for quinoa or whole-grain options.

Signs You Need More Fiber

• Irregular bowel movements

• Frequent bloating or gas

• Feeling hungry shortly after meals

Take Action

Improving your fibre intake is simple, delicious, and impactful. Start small—add one fibre-rich food to your meals today, and let your gut microbes thrive!