Benefits of Adding More Fibre to your Diet...

Focusing on increasing fibre in the diet is a great way to take care of digestive health whilst crowding out less nourishing refined and processed foods. It's low in fat and packed with vitamins and minerals including antioxidant nutrients vitamin E, zinc and selenium along with a range of plant compounds called phytochemicals. These are chemicals in plants that are known to have health benefits including boosting the immune system, anti-inflammatory, antioxidants, antiviral, antibacterial and cellular repair.

And there's more good news...research shows that by including whole grains such as wheat, barley, oats, rye and rice you'll not only be increasing fibre, but naturally increasing nutrients that may reduce the risk of heart disease, stroke, certain cancers and diabetes by as much as 30 per cent. The Department of Health recommends adult daily intake sits somewhere between 18 and 24 grams and it's easy to include this amount by putting whole grains, vegetables, fruits, nuts, seeds, lentils and beans on your plate on a daily basis.

There are two types of fibre:

Soluble fibre helps slow down the absorption of carbohydrates and keeps blood sugar levels balanced.

You'll find soluble fibre in oats, legumes (inc peas, pulses, lentils), some seeds, brown rice, barley, oats, fruits and some green vegetables including broccoli and potatoes.

Insoluble fibre increases the rate at which food passes through the large intestine and helps to remove toxic substances from the body. It has a dense structure, absorbs water and is beneficial in preventing bowel problems such as constipation, diverticular disease and piles, as well as reducing the risk of bowel cancer.

Foods high in insoluble fibre include wholewheat breads, wheat cereals, wheat bran, rye, rice, most other grains, cabbage, beets, carrots, brussel sprouts, turnips, cauliflower and apple skin.

Here's to good digestive health this year!