Harnessing the Power of Fibre: A Holistic Approach to Optimal Health

In the realm of nutrition, few elements hold as much importance as fibre. Often overlooked, fibre plays a crucial role in maintaining overall health and well-being. From supporting digestive function to promoting heart health, the benefits of fibre are abundant and diverse. In this blog post, we'll delve into the significance of fibre in our diets and explore practical ways to incorporate more fibre-rich foods into your daily routine.

Understanding Fibre:

Fibre is a type of carbohydrate found in plant-based foods that the body cannot digest. It comes in two main forms: soluble and insoluble. Soluble fibre dissolves in water and forms a gel-like substance in the digestive tract, helping to regulate blood sugar levels and lower cholesterol. Insoluble fibre, on the other hand, adds bulk to stool and promotes regular bowel movements, thus preventing constipation and maintaining gut health.

the health benefits of fibre:

1. Promotes Digestive Health: Fibre adds bulk to stool, preventing constipation and promoting regular bowel movements. It also nourishes the beneficial bacteria in the gut, supporting a healthy microbiome.

2. Manages Blood Sugar Levels: Soluble fibre slows down the absorption of sugar, helping to stabilize blood glucose levels and reduce the risk of type 2 diabetes.

3. Supports Heart Health: High-fibre diets have been linked to a lower risk of heart disease by reducing cholesterol levels and improving heart health markers.

4. Aids Weight Management: Fibre-rich foods are typically low in calories but high in volume, helping you feel full and satisfied, which can aid in weight management and prevent overeating.

5. May Reduce the Risk of Certain Cancers: Some studies suggest that fibre-rich diets may lower the risk of colorectal cancer and other types of cancer, although more research is needed in this area.

How to Get More Fibre in Your Diet:

1. Load Up on Fruits and Vegetables: Aim to fill half your plate with vegetables at every meal and incorporate 2-3 servings of fruit each day. These nutrient-dense foods are rich in fibre, vitamins, and minerals essential for overall health.

2. Choose Whole Grains: Go for whole grains such as quinoa, brown rice, oats, and whole wheat bread and pasta over refined grains. These foods retain their natural fibre content and provide sustained energy.

3. Snack on Nuts and Seeds: Incorporate nuts and seeds like almonds, walnuts, chia seeds, and flaxseeds into your snacks and meals for an extra boost of fibre and healthy fats.

4. Legumes and Beans: Beans, lentils, and chickpeas are excellent sources of fibre, protein, and complex carbohydrates. Add them to soups, salads, and stews for a hearty and nutritious meal.

5. Be Mindful of Portion Sizes: While fibre is essential for good health, it's essential to increase your intake gradually and drink plenty of water to prevent digestive discomfort.

Incorporating fibre-rich foods into your diet doesn't have to be complicated. By making simple swaps and focusing on whole, plant-based foods, you can harness the power of fibre to support your overall health and well-being. Remember, small changes can lead to significant results when it comes to nourishing your body from the inside out.

If you are looking for some guidance and support to make a healthy change to your diet and lifestyle, reach out to Steph, holistic nutritionist! Steph works with clients across Canada and the U.S.

Constipated? Here Are 10 Natural Ways To Help Keep You Regular

What is constipation?

 Everyone has a different “normal” when it comes to going to the washroom. Constipation typically occurs when bowel movements are less frequent, and stools are hard to pass – anything that is off the norm for you. Constipation is defined as having fewer than 3 bowel movements a week; chronic constipation is when this persists for more than 2 weeks. You may be constipated if your stools are hard, dry and difficult to pass, if you experience pain while going to the washroom and if you don’t feel “emptied” after going.

What causes constipation?

• Age – as you age, your metabolism slows and your muscle contractions in the digestive tract may weaken, slowing the process.

• Dehydration

• Lack of exercise

• Change in routine

• Not going to the washroom when you have to go

• Stress – reducing stress and restoring balance can help keep you regular.

• Lack of fibre in the diet – high fibre foods helps to bulk stool and keep foods moving through the digestive system

• Eating processed foods, dairy and other high fat foods can also cause constipation

• Some medications may also cause constipation, as well as frequent usage of antibiotics.

• Various health conditions – endocrine problems, colorectal cancer, IBS, diverticular disease, neurological disorders, etc.

• Gender – women, especially while pregnant or after giving birth, may experience a change in hormones that can result in constipation.

Here are 10 natural ways to help keep you regular and to prevent/relieve constipation:

1.   DRINK MORE WATER – water can help soften the stool and promote a healthy digestive tract and bowel movement. Make sure that you’re drinking lots of water each day! Try to avoid beverages that can cause dehydration such as alcohol and caffeine.

2. EAT MORE FIBRE RICH FOODS – fibre helps to promote healthy digestion. There are two types of fibres – soluble fibre (soaks up water and helps soften stool) and insoluble fibre (adds bulk to your stool, helping it move through your system).  Including foods such as beans, lentils, whole grains, fruits (plums, pears, prunes, apples, apricots, bananas, berries, pineapple, dried figs, etc.), cruciferous veggies (broccoli, cabbage, cauliflower), flax seeds, avocado, peas, etc. can help.  EAT LESS foods that are high in saturated fat such as meats, cheese and other dairy products.

3. EXERCISE DAILY – this can help stimulate the colon to get things moving. Get out for a walk or try incorporating yoga into your routine.

4. TOILET POSITIONING – sitting on the toilet isn’t actually the proper position that your body needs to be in to promote a good bowel movement. Try squatting – place your feet hip distance apart and bring your knees closer to your torso/chest (you can get a foot stool or a “squatty potty” to help get you into this position.

5. RELAX – it’s important to relax and give yourself time to go to the washroom each day. Being to rushed or stressed/anxious can impact your bowel movements. If you have to go to the washroom – GO! Don’t wait.

6. INCLUDE HEALTHY OILS IN YOUR DIET– oils help to stimulate the digestive system and also coat/lubricate the intestinal walls for smoother bowel movements. You could try mixing a tsp. of flaxseed oil or aloe very gel into a bit of water. Coconut oil, olive oil, avocado oil – all good things to include.

7. PROBIOTICS – These healthy bacteria will help promote healthy gut flora and will encourage regular bowel movements. You can find probiotics in some foods, such as sauerkraut, kombucha, tempeh, kimchi, etc. I would recommend a probiotic supplement for overall intestinal health and to help keep your regular.

8. MAGNESIUM – magnesium rich foods can help stimulate the movement of foods through your digestive tract by relaxing muscles and drawing water into the intestines/bowel. Food’s rich in magnesium include avocado, lentils, beans, bananas, nuts, seeds and oily fish. A magnesium supplement may be beneficial as well.

9. OMEGA 3 – this goes along with healthy oils, taking an omega 3 fatty acid supplement and/or including some omega 3 rich foods in your diet would be great: fish and seafood – salmon, mackerel, seabass, sardines, herring, tuna and trout; seeds – flax (flax seed oil), chia, and hemp seeds would be great; walnuts; beans (kidney, black, pinto, etc.).

10. ALOE JUICE – including this can help aid in digestion and relieve constipation. There are other natural supplements/herbs that may be beneficial as well - Vitamin C, rhubarb, and slippery elm to name a few. Always look for something natural vs. a regular over the counter laxative product.

In addition to the suggestions above, keeping a food diary would be beneficial in helping identify foods that are causing you issues and also help you see what you may be lacking in your diet. Know that you’re not alone, constipation is one of the most common GI issues out there. If you find yourself constipated, try some of the natural recommendations above. If your constipation persists, don’t be afraid to talk to your doctor, as uncomfortable as that conversation may be. Make your health a priority, pay attention to how you feel every day and do what you can to keep yourself healthy.

To learn more about a holistic nutritionist can help improve your nutrition and gut health, contact Steph, registered holistic nutritionist!