​What Is Fibre?

Fibre is an essential part of a healthy diet and has many proven digestive benefits. The EU Commission Regulation 2015 authorised claims that;

• Oat grain fibre contributes to an increase in faecal bulk

• Rye fibre contributes to normal bowel function

• Wheat bran fibre contributes to an acceleration of intestinal transit.

On average, most people in the UK consume 18g of fibre per day when the recommended intake is 30g a day. Fibre is found in foods that originate from plants and there are two different types of fibre- soluble and insoluble.

Soluble fibre

Soluble fibre dissolves in the water within your digestive system and can help relieve constipation, foods high in soluble fibre are:

• Oats
• Barley
• Rye
• Fruits (apples and bananas)
• Root vegetables (potatoes and carrots)
• Flaxseeds such as Barlean’s Fortiflax

Insoluble fibre

Insoluble fibre does not dissolve in water and passes through your gut without being broken down and helps other food within your digestive system move easily. Insoluble fibre can help keep your bowels healthy and sources of insoluble fibre are:

• Cereals
• Wholemeal bread
• Bran
• Seeds and nuts (not flaxseeds)

How to increase your fibre intake

It’s difficult to consume 30g of fibre daily and by using products such as Barlean’s Fortiflax which has 4g of dietary fibre can help. This can be added in a smoothie, salad or sprinkled over fruits. Nutiva hemp protein is a another source of dietary fibre with one serving containing 8g of fibre and can be mixed within a smoothie or sprinkled on a salad.

Recipe to increase fibre intake

Chocolate fibre balls

• 1 cup rolled oats
• ½ peanut/almond butter
• 1 tbsp. of honey
• 1 tbsp. of lucuma powder & coconut oil
• ¼ cup chopped dark chocolate
• 2 tbsp. of Barlean’s flaxseed (4g fibre per serving)
• 2 tbsp. of Nutiva chia seeds (28g of fibre per 100g)
• 1 tbsp. cacao powder

Method:

Mix oats, peanut butter, honey, lucuma powder and coconut oil, chocolate, flaxseeds, chia seeds and cacao powder together in a bowl until evenly mixed. Cover mixture and refrigerate for 30minutes

Remove from refrigerator and scoop into individual balls. Keep cold until serving.