WHAT IS FIBRE?
Dietary fibre is the structural part of plants and is therefore found in all plant foods - fruit, vegetables, whole grains and legumes.
Fibre can be classified as either soluble or insoluble. INSOLUBLE fibre is especially helpful in relieving CONSTIPATION and for stool regularity.
WHY?... Because it does not absorb water, it provides bulk to the stool, accelerates transit time through the gut, and stimulates peristalsis .... all of which contribute to increased stool frequency.
The most common sources of insoluble fibre are WHOLE GRAINS (e.g. oats, lentils, beans) and FRUIT and VEGETABLES.
HOW MUCH FIBRE?
Adults should consume at least 25-30g of fibre every day to regulate bowel frequency and prevent chronic diseases. Here is a list of some high fibre foods and the amount of dietary fibre they contain.
* lentils (cooked) = 7.8g (per 1/2 cup) * oatmeal = 4g (per cup) * kidney beans (cooked) = 5.8g (per 1/2 cup) * pinto beans (cooked) = 7.4g (per 1/2 cup) * wholegrain pasta (cooked) = 6.3g (per 1 cup) * pear (with skin) = 5.5g (1 medium) * broccoli (cooked) = 5.5g (per 1 cup) * apple (with skin) = 4.4g (1 medium) * brussel sprouts (cooked) = 3.6g (per 1 cup) * prunes (dried) = 3.1g (4 medium)
NEED HELP? A qualified NATUROPATH can help identify the cause of your constipation and develop a personalised nutritional plan to improve your bowel frequency. Let me help you.