Healthy Digestion – A Simple Recipe Part 1

The main ingredient in our recipe for healthy digestion, is fibre. Fibre, or roughage, is plant materials that our bodies are actually not able to digest. Because we don’t digest the fibre, as it passes through our gastro-intestinal system it sweeps along a lot of unwanted matter with it.

Two types of fibre

There are two types of fibre: soluble and insoluble, and both are necessary. Soluble fibre becomes gel-like, as it dissolves in water. That soluble fibre gel maintains the water balance in our systems while managing hormone levels, cholesterol and blood sugar levels. Fruits such as apples and pears supply us with pectin, a soluble fibre. The same way pectin gels up jams and jellies, it gels up in your gut.
Insoluble fibre does not dissolve, and thereby increases bulk. The bulkiness of feces helps it to move efficiently through and out of the system. Cellulose is an insoluble fibre which is found in fruits and vegetables.
It is well documented that a high fibre diet will stimulate regular and healthy bowel movements, normalized levels of blood sugar, insulin, and cholesterol, while ridding the body of potential toxins and carcinogens.

Daily fibre intake

Since the recommended daily fibre intake for adult males is 30-38 grams and for women 21-26 grams, many people find it challenging to obtain all their fibre from dietary sources. Unless there are specific indications otherwise, it is preferable to look for supplements that contain a combination of soluble and insoluble fibre. If you do plan to increase your fibre intake, through diet or supplements, plan on making the change slowly. Too rapid an increase could result in unwanted side effects such as gas and bloating.
Stay tuned for the next ingredient in our recipe….