• Hailey Walkeden

Nutrient of the Week #4

Nutrient of the Week #4: Fibre/Fiber! This is technically a macronutrient, but often lacking in our diet and over looked! Fiber may improve constipation and diverticular disease, provide fuel for colon cells, reduce blood sugar and lipid levels, balance body weight and provide source of low energy/nutrient rich foods! It is only in plant-based foods, so it cannot be found in animal products such as meat or dairy!

You probably hear of fibre all the time, but don’t know exactly what it is or how much of it you should be aiming for! Well to define fibre, it is “non-digestible carbohydrates that that

are naturally found and intact in plants” and the goal is to get 14g per 1,000 kcal that you eat. For the recommended calorie intake for age and sex look to your right -->

This may seem difficult to track, but checking the nutrition label on your packaged food will give you an idea if are reaching these requirements.

There are two types of fibre, soluble and insoluble!

Soluble: Produces short chain fatty acids that are fermented by bacteria in the gut and this can improve colon health and heart disease. It also increases bile excretion (meaning this will lower your cholesterol, yay!) and slows carb absorption in your body (which can help with diabetes and coronary heart disease by regulating blood sugar!)

-Where is it found? Beans, oats, barley, lentils, nuts and seeds.

Insoluble: This type helps with fecal bulking, speeds up bowel movements, removes toxins from your colon, supports colon health, ulcerative colitis and colon cancer.

-Where is it found? Whole wheat, wheat bran, vegetables, flax, skins of fruit and root vegetables.

How to increase your fibre:

Small changes can be made to increase your fibre intake, and making the changes slowly will make for a smooth transition!

- Choose brown rice over white rice

- Replace products made with white flour to those made with whole wheat (brown bread, whole wheat pasta, whole grain bagels)

- Add legumes and beans into your diet

- Choose whole fruits and veg over their juices

- Leave the peels on when eating certain fruits and veg (ex: apples, cucumbers, potatoes, etc.)

- Add nuts and seeds into your snacks and salads for extra fibre!

Add some fibre into your desserts with this warm and comforting Apple Crisp! 🍎

{Fun Tip: it can even be used as a snack or weekend breakfast, since the fibre in it will slow the sugar spike caused by the brown/white sugar and natural sugars found in the apples}

- Slice 4 apples (peels on) and place in a glass-baking dish. Sprinkle with 1.5 teaspoons cinnamon (or to taste), ½ teaspoon powdered cloves, a sprinkle of stevia (or white sugar) and rub into apples. Make a topping of 1 cup oats, 1 tablespoon shredded unsweetened coconut, 1½ tablespoons brown sugar and 1.5 teaspoon butter (small clumps). Top apples with mixture and bake at 375F for about 30 minutes (or until apples are soft, depends on their size). Makes about 3-4 servings.

- Approx. fibre content for the entire dish: 27g


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