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What the Fibre?

What the Fibre? - Niyama Wellness

Daily Fibre Needs and How to Get Enough

In the hustle and bustle of daily life, we often overlook one of the most essential components of our diet: fibre. Fibre is like the unsung hero of nutrition, quietly working its magic to keep our digestive system healthy and our bodies thriving. Yet, despite its importance, many of us fall short of meeting our daily fibre needs. In this blog, we'll delve into why fibre is crucial, how much we need each day, and practical strategies to increase fibre intake in your diet.

The Importance of Fibre:

Fibre plays a pivotal role in maintaining digestive health, regulating blood sugar levels, promoting heart health, and aiding in weight management. There are two types of fibre: soluble and insoluble. Soluble fibre dissolves in water and forms a gel-like substance, which helps to lower cholesterol and regulate blood sugar levels. Insoluble fibre, on the other hand, adds bulk to the stool, facilitating regular bowel movements and preventing constipation.

Daily Fibre Needs:

So, how much fibre do you actually need? According to dietary guidelines, adults should aim for about 25-30 grams of fibre per day. Most individuals fall short of this target, often only getting half that amount. Increasing your fibre intake can have numerous health benefits, so it's worth paying attention to.

Ways to Increase Fibre Intake:

  1. Load Up on Fruits and Vegetables: Make it a habit to incorporate a variety of fruits and vegetables into your meals and snacks. These natural sources of fibre are not only nutritious but also delicious. Aim for at least five servings of fruits and vegetables each day to boost your fibre intake.
  2. Choose Whole Grains: Swap refined grains for whole grains to increase your fibre intake. Choose whole grain bread, brown rice, quinoa, and whole wheat (or legume) pasta over their refined counterparts. These whole grains contain more fibre and nutrients, making them a healthier choice for your body.
  3. Snack Smart: Instead of reaching for processed snacks, opt for fibre-rich alternatives. Nuts, seeds, and popcorn are excellent snack options that provide both fibre and essential nutrients. Pair them with a piece of fruit or some vegetables for a satisfying and nutritious snack.
  4. Legumes and Beans: Incorporate beans, lentils, and chickpeas into your meals regularly. These legumes are rich in fibre, protein, and other vital nutrients. Add them to soups, salads, stews, or blend them into dips and spreads for a fibre boost
  5. Consider a fibre supplement: Fibre powders have come a long way from those murky, grainy, sludgy powders some of us grew up with (thanks Mum for taking care of my fibre needs LOL). Look for one that you won’t dread taking. Ideally it should be able to be flavourless so you can add it to smoothies or beverages (I like mine in my morning latte), or even to oatmeal or pancakes.  And look for prebiotic fibres as they will feed your own individual microbiomes, helping improve gut health over all. The new buzz in gut health is resistant starch. Resistant starch used to be a large part of our diets ancestrally, but is now consumer pretty minimally.  Unripe banana peel is a source and you may recall TikToks with people adding part of an unpeeled, unripe banana to a smoothie.  Our new Niyama fibre powder called You’ve Gut This, contains organic acacia fibre, plus a clinically studied resistant starch – both of which are prebiotic soluble fibres and amazing for gut health. We’ve also included probiotics and l-glutamine, for an all around awesome gut health powder.  It’s also FODMAP friendly, and of course, plant-based and all natural. 
  6. Hydrate Adequately: Drink plenty of water throughout the day to help fibre move through your digestive system smoothly. Fibre absorbs water, so staying hydrated is essential for maintaining healthy digestion.
  7. Gradual Increase: If you're not used to consuming high-fibre foods or a fibre powder, gradually increase your fibre intake to avoid digestive discomfort. Sudden changes in fibre intake can cause bloating, gas, and stomach cramps.

Final Thoughts:

Meeting your daily fibre needs is crucial for overall health and well-being. By incorporating fibre-rich foods into your diet and making mindful choices, you can support your digestive system, regulate blood sugar levels, and promote heart health. Start small, experiment with different fibre sources, and find what works best for your body. Remember, a balanced diet rich in fibre is key to nourishing your body and living a vibrant, healthy life.


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