In the quest for a longer, healthier life, one dietary component stands out: fibre. Research indicates that achieving at least 30 grams of fibre each day can significantly benefit various aspects of our health, from longevity to disease prevention.
Longevity and Cardiovascular Health
A diet rich in fibre has been linked to increased longevity and improved cardiovascular health. According to a recent study individuals who consume adequate fibre have a lower risk of all cause mortality.
Decreased Cancer Risk
Consuming sufficient fiber is linked to a lower risk of various cancers, including colorectal cancer. The study emphasizes that dietary fiber enhances the body’s ability to eliminate potentially harmful substances, thereby reducing cancer risk.
Gut Health and Reduced Inflammation
Fiber plays a crucial role in maintaining gut health. It acts as a prebiotic, nourishing beneficial gut bacteria, which can reduce inflammation and promote a balanced microbiome. A healthy gut is foundational for overall well-being and is associated with lower risks of chronic diseases.
Toxin and Hormonal Balance
Fiber also aids in the absorption of toxins and detoxified oestrogen, contributing to hormonal balance. By binding to certain toxins in the digestive tract, fibre helps reduce their absorption, minimizing their impact on the body. This is particularly important for maintaining healthy oestrogen levels, which can play a role in cancer risk.
How to Boost Your Fibre Intake
To reap these benefits, aim for a diverse range of fibre sources, including fruits, vegetables, legumes, and nuts. Remember animal foods (eggs, dairy, meat, fish etc) DO NOT contain fibre so the foundation of your meal needs to come from plants!
A sample of foods to indicate fibre content includes:
| FOOD | SERVING SIZE | FIBRE CONTENT |
| Navy beans | 1/2 cup cooked | 9.6 grams |
| Small white beans | 1/2 cup cooked | 9.3 grams |
| Lentils | 1/2 cup cooked | 7.8 grams |
| Pumpkin seeds | 30 grams | 5.2 grams |
| Avocado | 1/2 cup | 5 grams |
| Apple with the skin | medium | 4.4 grams |
| Chia seeds | 1 tablespoon dried | 4.1 grams |
| Raspberries | 1/2 cup | 4 grams |
| Oats, rolled | 30 grams | 3.8 grams |
| Green beans | 1/2 cup | 3.4 grams |
| Broccoli | 1/2 cup | 2.6 grams |
| Quinoa | 1/2 cup cooked | 2.6 grams |
| Brown rice | 1/2 cup cooked | 1.8 grams |
| Mushrooms | 1/2 cup, raw | 0.4 grams |
If you dont think you can eat 30 grams of fibre a day, consider a prebiotic fibre such as Biomedica GI Restore which contains two prebiotic fibres to feed your microbiome. Also proven to benefit constipation. Note you have to be registered for our online store to purchase.
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