What is fibre?
So let’s start with what fibre actually is. Fibre (or roughage) is an essential part of our diet that can be found only in plants. Other foods like meat and dairy cannot provide your body with dietary fibre.
Why is fibre so important?
Foods high in fibre play a key role in maintaining a healthy digestive system. The main purpose of dietary fibre is to help your digestive system work properly, so it is important to consume the right amount of dietary fibre in your diet to ensure bowel regularity.
What are the health benefits of having fibre in your diet?
1. Aid your digestive system:
As previously mentioned, the main benefit of fibre is to aid the digestive system. Ensuring you have enough dietary fibre in your diet will help normalise your bowel movements and reduce the risk of inflammatory bowel diseases. It will also help you maintain a healthy colon and digestive tract.
2. Help weight management:
Foods that are high in fibre generally take longer to chew and eat. This makes your body feel fuller quicker, meaning you will actually eat less. High fibre foods also keep you feeling fuller for longer and slowly release energy, meaning you will eat less over the course of the day.
3. Maintain blood cholesterol levels:
Foods that are high in fibre can help stabilise your blood sugar levels and also maintain cholesterol levels that are within a normal range. High fibre foods can help lower the total blood cholesterol level by lowering the bad cholesterol levels or low-density lipoprotein that our bodies get.
As well as being a requirement for a balanced diet, fibre can also have a number of health benefits in reducing the risk of heart disease, diabetes and some cancers. According to the NHS though, in the UK, most people get on average 14g of fibre a day. You should try to aim for an intake of 18g per day as a minimum and 30g per day as a maximum.
What is the difference between soluble and insoluble fibres?
We explained earlier that fibre only comes from plant based foods. Fibre comes in two different types and can either be soluble or insoluble. Soluble fibre can be digested by your body while insoluble fibres can’t be digested. Soluble fibres help to lower your blood cholesterol levels and help you pass waste much easier. Insoluble fibres on the other hand pass straight through your body allowing for other foods to easily pass through your digestive system.
Foods that contain soluble fibres include oats & barley, fruits like bananas, root vegetables like carrots and the wonderful Flaxseed.
Foods that contain insoluble fibres include wholemeal bread, cereals, nuts and other seeds.
How can Linwoods range of milled seeds help you get fibre?
We provide a wide range of milled seeds that are high in fibre and can be a great part of a healthy, balanced diet. Our milled organic flaxseed provides you with 8.7g or fibre per every 30g of milled flax. You will also find a great source of fibre in the following seeds:
• Milled chia seed – 11.4g of fibre per 30g of seeds
• Milled flaxseed and goji berries – 8.3g of fibre per 30g of seeds
• Milled flaxseed, cocoa and berries – 7.5g of fibre per 30g of seeds
You can also view our recipes page for some great ideas on creating high fibre meals using our great range of seeds.