Fibre Facts

Eating more dietary fibre is one of the simplest and most effective actions you can take to
support gut health and reduce your risk of chronic diseases.

Benefits of Eating Dietary Fibre

• Prevents constipation: High fibre intake
adds bulk to your stools, promoting
regularity and helping to eliminate
harmful pathogens.

• Protects against disease: Eating plenty

of fibre can decrease the likelihood of
developing gastrointestinal disorders,
diverticulosis and colon cancer.

• Supports heart health: High fibre can Increasing Fibre Intake

lower blood pressure and helps to reduce
cholesterol levels by hindering absorption Fibre comes exclusively from plants, so
of fat from the intestines. to get more fibre, you need to eat more:
• Balances blood sugar: Fibre helps to • Whole grains
keep blood sugar balanced as transit • Beans and pulses
time is reduced and glucose release is • Root vegetables
slower so preventing sugar spikes. • Leafy greens
• Fruit
• Supports the immune system: Eating • Berries
fibre promotes a healthy balance of good
bacteria in the gut to protect the body The more refined food is, the less fibre it
against harmful pathogens and help with contains!
the regulation of the immune system.
We need a balance of soluble and insoluble
• Helps with healthy weight fibre:
management: Fibre keeps you feeling • Soluble fibre, found in fruit, legumes,
fuller for longer so can prevent you from nuts, flaxseeds, oats and vegetables can
overeating. lower blood sugar levels and are often
fermented in the gut and feed good gut
bacteria.

• Insoluble fibre, found in whole grains,

vegetables and fruits bulks out stools and
helps with regularity.

Leaving the skin on fruit and vegetables

increases fibre intake.

Build up gradually when you start to

increase your intake of fibre rich foods, to
prevent any discomfort and drink plenty of
fluids.
Nutritionist Meets Chef’s
Lentil And Cabbage Stir-Fry Fibre and The Gut Microbiome
Preparation time: The gut microbiome refers to the trillions of
15 minutes microorganisms that live in the human body.
For a healthy gut microbiome we want the
Cooking time: right balance of good bacteria to fight the
15 minutes bad bacteria.

Serves: 4 Probiotics are beneficial microorganisms

that help fight bugs and can be found in
fermented foods such as:

Ingredients • Sauerkraut
200 grams / 1 cup green lentils, uncooked • Kimchi
400 grams / 5 cups shredded white cabbage • Miso
1 onion, sliced • Pickles
1 garlic clove, finely chopped • Yogurt
1 tbsp olive oil
2 tsp cumin Prebiotics feed the good bacteria and keep
2 tsp ground coriander your gut healthy. Good bacteria love fibre.
1 tsp cardamom The following are good soluble sources:
1 tsp turmeric
0.5 tsp cinnamon • Jerusalem artichokes
• Leeks
Tahini Sauce • Onions
60 ml / 1/4 cup tahini • Raspberries
60 ml / 1/4 cup water (more or less) • Beans
1 garlic clove, minced • Asparagus
splash of apple cider vinegar / lemon juice • Garlic
salt to taste • Bananas
2 tsp maple syrup /agave /honey (if not vegan) • Pears
• Watermelon
Method
While the lentils are cooking, heat a pan with
the oil on medium heat. Add the spices and fry
for a couple of minutes. Add the onion, cook for Websites for Further Reading
2 minutes. Then add the cabbage and garlic
and cook for around 5-6 minutes until the cab-
and Fibre Rich Recipes
bage has softened.
• http://www.eatingwell.com/article/283531/
Make the tahini sauce by combining the tahini, top-fiber-rich-foods-for-good-gut-bacteria
sweetener, vinegar, garlic and salt. Add the • https://nutritionistmeetschef.com/what-is-
water and whisk until combined. Add more dietary-fibre/
water if you want a more loose consistency. • https://www.waitrose.com/home/recipes/
Once the lentils are cooked, drain and add to healthyeating/high-fibre-recipes.html
the cabbage and fry for a minute. Add salt and
pepper to taste.
Sources Used:
Serve the lentil and cabbage stir fry with Staying Healthy with Nutrition by Elson
basmati rice, tahini sauce, pomegranate / M.Haas, MD
raisins and chopped fresh leaf parsley and a www.nutritionistmeetschef.com
little bit of fresh lemon juice. www.eatingwell.com