Fibre is required in our diet to help the proper functioning of our digestive system, among other things, however, unfortunately, a lot of us lack sufficient amount of fibre in our diet.
According to the Better Health Channel, Australians consume 20-25 grams of fibre each day, which is under the 25 to 30 grams per day recommended by The Heart Foundation. Children who are aged between four and eight years old should eat 18 grams of fibre each day; girls nine to 18 years should have between 20 and 22 grams per day, while boys from nine to 18 years should consume between 24 and 28 grams per day.
A low intake of fibre can result in various health disorders, including:
- irritable bowel syndrome (IBS)
- heart disease
- some forms of cancer
Fibre comes in two forms;
- Soluble fibre which is mainly found in plant cells and foods like fruits, vegetables, oat bran, barley, flaxseed, lentils, soy and soy milk. One of its main functions is to lower LDL cholesterol levels, and it can also ward off constipation.
- Insoluble fibre which is found in items such as wheat bran, rice bran, nuts, seeds, wholegrain foods, and the skins of fruit and vegetables. Insoluble fibre is mainly responsible for adding bulk to faeces and to prevent constipation and the associated problems like haemorrhoids.
Both insoluble and soluble fibre are advantageous for your body and can be found in most plant-based foods.
So, what are some foods that are good sources of fibre?
Our team at Bondi Beach Tea Co. have gone one step further to bring you a list of foods that are not only high in fibre but also full of other beneficial nutrients for your body.
With a total dietary fibre count of 10.5 grams per cup of sliced avocado, this super fruit also contains vitamins C, E, B6, K, as well as folate and potassium. Not forgetting that avocado is full of good fats that can help to lower cholesterol and reduce the risk of heart disease as well.
Raspberries have a total dietary fibre count of 8 grams per cup and contain vitamins A, C, E, K, folate. Raspberries are also high in manganese which offers support for the health of your bones, skin and blood sugar levels.
Blackberries have a total of 7.6 grams of fibre per cup, plus omega-6 fatty acids, potassium, magnesium and vitamins C and K. Vitamin K can help give a boost to bone density.
Coconut’s dietary fibre count comes in at 7.2 grams per cup, and contains manganese, omega-6 fatty acids, folate and selenium. Coconut flour can be an advantageous substitute for other flours in your baking if you change up to 20% of the other flour for coconut flour instead.
- Brussel Sprouts
A total dietary fibre count of 7.6 grams per cup, Brussel sprouts also contain vitamins C, K, B1, B2, B6 and manganese. These tasty “fairy cabbages” are full of antioxidants and anti-inflammatory properties, as well as offer support for a healthy detox process and lower the risk of some types of cancer.
- Split Peas
A cooked cup of split peas contains an impressive 16.3 grams of fibre as well as protein, thiamine, folate, omega-3 and omega-6 fatty acids, and manganese. Just one serve of split peas contains a third of your recommended daily folate and over half of the recommended amount of daily dietary fibre.
Lentils come in at 10.4 grams of fibre per cooked cup and contain protein, iron, phosphorous, manganese, as well as folate. Lentils are, in fact, a very good source of folate, which is perfect to consume if you happen to be pregnant, or experience liver disease.
As well as eating plenty of fibre-rich foods, including those we outlined above, you need to let fibre do its job for your body by drinking plenty of water with a ritual that can include some tasty blends of herbal teas like ours at Bondi Beach Tea Co.