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Mid-week tips to help you boost your week

The vibe in the community seems to be super low these past few days, and so I am hoping that maybe if I share a couple of really quite obvious but easy to forget tips for healthy living, it might help.


I want to focus on fibre with this post, and want to send a special thank you out to my connection Jennifer Smrz, who posted a lot of this information earlier today (which is what inspired this post!).


So let’s talk fibre! Fibre is a carbohydrate that’s only found in plant-based foods – fruits, vegetables, legumes, grains, and nuts[1]. But unlike other carbohydrates like sugars that get absorbed into our bloodstream, fibre simply passes through our digestive tract and push out all of the waste products in the process[2].


Fibre is broken down into two different types: soluble and insoluble. Each of them plays an important role in helping to prevent disease and promote good health:


· Soluble fibre absorbs water and turns into a gel-like substance as it goes through our digestive systems. This helps slow digestion and softens your stool so it goes through your gastrointestinal tract more easily. Soluble fibre helps to lower LDL cholesterol, triglycerides, and total cholesterol. It also helps to control your blood pressure and blood sugar levels


o Foods that are rich in soluble fibre include legumes (beans and peas), oat bran, barley, quinoa; vegetables such as artichoke, squash, broccoli, carrots; and fruits that are rich in pectin, like apples, pears, berries, and bananas. It’s also found in psyllium, a common fibre supplement


· Insoluble fibre doesn’t absorb water or dissolve. Instead, it passes through the body in almost the original form it goes in! This added bulk (or “roughage”) helps to keep our bowels regular and prevent or relieve constipation


o Insoluble fibre is found in whole-grain foods, brown rice, nuts, seeds, and colourful fruits and veggies (ones that are yellow, orange and red; or have dark leafy greens)


Try to aim for up to ½ your plate to contain some fibre-rich food & make sure to drink plenty of fluids each day. Increasing the water you drink can help fibre pass through your digestive system and help you to avoid stomach distress.


Here are some additional tips that can help you make the transition to a higher-fibre diet easier:


· Eat a minimum of 3 servings of vegetables and 2 servings of fruit every day. What does that look like? In general, one serving is a single piece of fruit or a ½ cup of raw fruits or vegetables, or 1 cup of leafy greens


· Include fruit with breakfast and as a snack. Enjoy vegetables with lunch and dinner


· Eat pulses (the seeds of plants in the legume family), such as beans, lentils, & peas at least 3 times/week. You can include them either as a plant-based protein in meatless dishes, or as the starch side in place of grains. One great example is that you could have fish on a bed of lentils rather than rice


· Rely on nuts, seeds and fruit for snacks. You could also add them to other items like yogurt, oatmeal, salads and stir-fries


· Replace refined grains like white rice with whole grains like brown rice, wild rice or bulgur. For pasta, look for versions made from quinoa or pulses like chickpeas and lentils


· Check nutrition fact labels for the amount of dietary fibre in items. Aim for at least 5 grams of fibre per serving


Getting more fibre in your diet is one of the best things that you can do for your digestive system! It makes things just run smoother, and helps push all of that toxic garbage and waste out of your system. You will feel better (and literally lighter) and your body will thank you!


Try adding some fibre rich foods to your diet starting today!




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