Fibre, fibre, fibre

We should be eating 30g of fibre a day but the national average fibre intake remains around 20g - this means that we need to consciously add in some fibre rich foods to help us reach our daily requirements.

Types of Fibre

• Insoluble Fibre It acts like a sponge in the digestive system, absorbing water and adding bulk to the stool. This promotes regular bowel movements and helps to eliminate waste products from the gut.

  Insoluble fibre foods include: - Nuts & seeds - Potato skins - Apple peels - Bran & wholegrains - The outer layers of beans & lentils

By regularly including these foods in your diet, you can help maintain a healthy digestive system and prevent issues such as constipation.

• Soluble Fibre This type of fibre dissolves in water and forms a gel-like substance. Whilst it is essential for feeding the beneficial microbes in our gut, it also slows the absorption of sugars and carbohydrates in the small intestine, which can help manage blood sugar levels. Soluble fibre foods include: - Oats - Beans & lentils - Chia & flaxseeds - Apples & pears - Dried fruits including prunes and dates

Some soluble fibres, like inulin (found in onions and garlic) and pectin (found in apples and pears), are particularly beneficial because they ferment in the gut, providing nourishment for our gut bacteria.

• Resistant Starch Found naturally in foods like bananas, resistant starch can also form when starchy foods such as rice, potatoes and pasta are cooked and then cooled. As these foods cool, their starches change structure, becoming more resistant to digestion.

  
  

  Resistant starch isn't broken down for energy by the body; instead, it acts as food for gut bacteria, supporting a healthy microbiome.

Recipe

Homemade Granola

Homemade granola is an upgrade from shop bought and much better for us. Adding in more nuts and seeds helps to increase the nutrient density of the granola and has a beneficial effect on blood sugars. It's also high in fibre to support our gut bacteria.

Ingredients:

260g mix of nuts & seeds (almonds, cashews, walnuts, pumpkin seeds, sesame seeds etc)

300g rolled oats

1/4 tsp salt

3 tbsp water

4 tbsp coconut oil

240ml maple syrup

Method:

1. Preheat the oven to 135C. Roughly chop nuts and seeds and combine with the oats in a bowl.

2. Heat the coconut oil and maple syrup on a low heat. Once a runny consistency, add to the bowl with the remaining ingredients. Mix well.

3. Spread the granola on a baking tray lined with parchment paper.

4. Bake for roughly 40 minutes, turning it at the halfway point. Bake until golden.