Suzie, Author at Fibre Diet

High Fibre Breakfast Smoothie

This high fibre breakfast smoothie is a delicious whole foods way to start your day. It contains 11g of fibre thanks to the oats and psyllium husks–over a third of your daily fibre needs.

Are psyllium husks the best form of fibre?

If you’ve spent any time looking into the benefits of a high fibre diet, you’ve probably heard of psyllium husks. Psyllium husks are sold as a plant-based, natural fibre supplement. But are psyllium husks the best form of fibre? Is this plantain seed really the magic bullet to your fibre woes?

The Mind-Gut Connection: Examining the influence of our gut on our mood

This is a review of The Mind-Gut Connection: How the Astonishing Dialogue Taking Place in Our Bodies Impacts Health, Weight, and Mood by Emeran Mayer, M.D.

You can purchase this book from Amazon.

Published in 2016, The Mind-Gut Connection is a book exploring scientific research of the impact mood has on digestive health and vice versa. It ties into recent ideas around the gut as a ‘second brain’ and the concept of the gut microbiome which is a hot topic at the moment.

Written in an easy to understand way, the book looks at the way our gut microbiome is a unique collection of organisms influenced by genetics, our mothers diet, whether we are breastfed, our early upbringing and our current diet.

What is fibre?

We all know that we should be eating more fibre. But what is fibre, exactly? Let’s find out!

Foods are made up of three macronutrients: fat, protein and carbohydrates. Each macronutrient can be further divided into types: for example, fat can be trans fat, saturated fat and unsaturated fat.

Fibre is a type of carbohydrate.

Most carbohydrates are broken down into sugar (glucose) and used as energy by our body. However, fibre is a form of carbohydrate that the body is unable to break down and digest. It’s mostly made of cellulose from plants.

Because it can’t be broken down, fibre isn’t a source of energy for your body. What it does do, however, is help everything else move through your digestive tract and keep your gut healthy.

Fibre can also slow down the break down of other carbohydrates. For example, if you eat a simple sugary syrup without anything else, your body can break this down into glucose extremely quickly, causing a ‘sugar spike’. However, if you drizzle that sugary syrup on something with a lot of fibre, for example porridge oats, it increases the amount of time it takes to break down the syrup and creates a slower release of energy.

What fruit has the most fibre? High fibre fruits you should be eating

Not all fruit is created equally when it comes to fibre. If you’ve ever wondered what fruit has the most fibre, I am here to help.

The TL;DR version: raspberries have the highest amount of fibre of any fruit. An 80 gram serving contains around 7 grams of fibre.

How much fibre should I eat a day?

Fibre has been linked with a myriad of health benefits. But the question is: just how much fibre should you and I eat each day in order to maximise those health benefits?

I go into various ways of figuring out your minimum intake in this post, but if you want the TL;DR version: you should be aiming for a minimum of 25 g of fibre a day, and more is better.

What can I put on my porridge?

Porridge oats are a high-fibre powerhouse, and they hold a strong position on my list of the best foods for soluble fibre. But eating a bowl of porridge every morning can get boring.

So, what can you do to spruce your breakfast up?

What fantastic toppings, flavours and sprinkles can you add to your bowl of oats in this morning? And, more importantly, what are the healthy toppings that you can add?

19 of the best soluble fibre foods

Are you looking to add more soluble fibre to your diet? Soluble fibre has tons of health benefits, from regulating blood sugar to lowering cholesterol. The good news is that I’ve put together a list of 19 of the best soluble fibre foods you can incorporate into your diet today.

Want even better news? Foods that contain soluble fibre usually also have a ton of other nutrients AND taste delicious. Seriously, you can’t beat a fresh ripe pear or a tray of roasted brussels sprouts.

What are the benefits of high fibre foods?

Why should you be eating a high-fibre diet? And what are the benefits of high-fibre foods?

A healthy adult needs around 21 to 38 grams of fibre a day. However, as high-fat and low-carb diets like Keto have taken off, people have stopped paying attention to fibre.

Maybe because there is less money to be made on whole grains and vegetables that there is on fancy high-protein and high-fat snacks? 😉

And yet, the benefits of a high fibre diet are well known! And most people fall far short of the daily recommended allowance. Unfortunately, not eating enough high-fibre foods can lead to wide-range of health problems.

Let’s start at the beginning.