By: Joanne Smith, Certified Nutritional Practitioner
(view her biography)

Good health starts with a healthy digestive system. Eating a diet high in fibre helps increase your digestive function, thus boosting your overall health!

Good Health with High Fibre

Fibre is one of those things that we all know is important but actually remains a bit of mystery. So what exactly is it? What are the health benefits? And what are the best sources?

Well to start, fibre is a complex carbohydrate that cannot be digested. It’s the part of plants that actually give them structure and holds them up. When we eat it, instead of being used for energy, it acts as a bulking agent that helps our elimination process.

There are two types of fibre – soluble and insoluble.

1. Soluble Fibre

Soluble fibre mixes with water and forms a gel-like substance. Examples include:

• Oats
• Fruits
• Vegetables
• Beans

The health benefits of this type of fibre are:

• Helps to lower cholesterol (because it helps absorb cholesterol in our intestines, therefore helps it to be excreted it in our stool)
• Helps regulate blood sugar levels (because it causes food to be digested and absorbed at a slower rate, resulting in more consistent blood sugar levels)

2. Insoluble Fibre

Insoluble fibre is not soluble in water and makes our stool bulkier, thus increasing bowel transit time. Examples include:

• Fruit skins
• Whole grains
• Vegetables
• Beans

The health benefits of this type of fibre are:

• Decreases risk of constipation & hemorrhoids
• Helps prevent colon cancer & diverticulosis

Maintaining Digestive Health

To maintain our digestive health we need both types of fibre and a great source is apples. This inexpensive, widely available, low calorie fruit is extremely high in pectin, a water-soluble fibre. It’s crisp, delicious skin contains even higher amounts of insoluble fibre. They are also a great source of A, B & C vitamins. (Tip: if you don’t buy organic apples—make sure you wash them thoroughly as the average apple is sprayed with pesticides 17 times by the time it reaches our hands!)

It is recommended that you eat 35 – 50 grams of fibre a day. Apples contain 4 grams of fibre, so they’re a sweet start to your fibre intake. Enjoy them as a snack, slice them into your salads or whip them up in a smoothie with a fresh pear.

___________________
Joanne Smith, Certified Nutritional Practitioner
Ph: 416.992.2927
Email: fruitfulelements@gmail.com
Website: http://www.fruitfulelements.com/