Did you know there are different types of dietary fibre?
Each specific type has it's own special set of characteristics and functions.
The three type of fibre are:
Consuming a combination of all three will ensure the healthy functioning of your digestive system. If you consume a diet that is largely made up of unprocessed whole foods, including wholegrain, legumes, fruits, vegetables, nuts and seeds you will naturally obtain a combination of each.
Soluble fibre forms a thick gel as it passes through the stomach and small intestine, this slows digestion and results in lower blood glucose levels after eating.
Soluble fibre also binds bile salts which helps to lower cholesterol levels.
Barley and foods made with these ingredients such as breakfast cereals, breads and crispbreads, legumes (dried or canned), seed husks, some fruits and vegetables.
Insoluble fibre remains intact as it passes through the digestive system. Insoluble fibre promotes bowel function and digestive wellbeing by shortening the transit time, producing larger and softer stools and increasing defecation frequency.
Most whole grains – whole wheat, brown rice, rye, barley, Wheat bran
Bran based breakfast cereals
Whole grain and wholemeal breads, pastas, noodles, couscous
Nuts, seeds and the skin of fruit and vegetables.
Starches that resist small intestinal breakdown are fermented by bacteria in the large bowel, producing short chain fatty acids (SCFA). Short chain fatty acids help boost the growth of ‘good bacteria’ promoting colonic health.
Whole grain breads, pasta, noodles, rice, breakfast cereals
Cooked and cooled potatoes
Firm or overripe bananas