Your poo is important! Now that you are all smiling, let’s talk about how serious it is to have fibre in our diet no matter what age we are. We often consider vitamins, minerals, and enzymes as important elements of our diet, but we neglect the humble fibre. Good, unclogged digestion is essential to our energy and removing toxins.
Fibre’s role in our health has a myriad of benefits:
- It balances blood sugar
- Speeds waste out of the bowel and take toxins with it
- Softens stools and helps us avoid ‘hard pellet poo’
- Reduces cholesterol
- Relieves constipation
- Feeds beneficial intestinal gut flora
- Provides a feeling of fullness and satiation, so you eat less
On average, most people only consume 10-15 grams of fibre per day, but research recommends between 25-40 grams daily. Some modern-day diets promote high protein and no grain and may leave their followers feeling very constipated.
There are two forms of fibre and we need both.
Soluble fibre attracts water, forms a gel and slows down digestion. Insoluble fibre adds bulk to the stool. A combination of fibres in our daily diet is important and should come largely from vegetables when possible.
Good sources of fibre include:
- All veggies, especially broccoli, brussels sprouts, celery, green beans, and cauliflower
- Root vegetables
- Berries and fruit (berries will always be your lowest sugar fruit)
- Chia Seeds
- Other Seeds and Nuts
- Ground Flaxseeds
- Whole grains like brown rice, buckwheat, amaranth
Flaxseeds and chia seeds added into smoothies, porridges, and yoghurts are a great way to increase your child’s fibre without them even being aware of it. Start off with only a quarter of a teaspoon but also remember to increase hydration as you increase fibre. Water and fibre will keep the digestive tract moving along nicely and clear out toxins.