Insoluble fibre

April 9th, 2019 - By fooddoctor
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Post by Azmina Govindji @AzminaNutrition

Did you know that there are two main types of fibre: soluble and insoluble fibre? Most fibre-rich foods will give you both types, but some foods are higher in one particular type. This post gives you 3 top tips on insoluble fibre and how to get it onto your daily menu.

What’s insoluble fibre?
This includes wheat bran, whole grains and vegetables. Insoluble fibre adds bulk to the stool and it has been shown to help food move faster through the gut. If you eat a food that is 6% wheat bran fibre, this can contribute to an acceleration of what’s called intestinal transit – the rate at which food moves through the intestine.

3 ways to get insoluble fibre:

  1. Go for wholegrain or wholemeal breads. Added seeds bring added fibre
  2. Experiment with brown rice and brown pasta. You might find you enjoy the nuttier flavour. Bulgur wheat and quinoa are great alternatives
  3. Keep the skin on potatoes. A medium baked potato gives you almost 4 grams of fibre