Get your high fibre vibes on!
Get your high fibre vibes on!
Fibre bulks up our stool and is essential for a healthy digestive system. Fibre also facilitates the elimination of toxins and used hormones from the body and is therefore fundamental to adequate and efficient detoxification. The liver is a vital detox organ.. have you ever thought about the fact that it has no direct exit from the body? That’s correct, the liver metabolises waste products and then dumps them into the small intestine. These waste products, including used hormones, need to bind to fibre to exit the body. If there is insufficient dietary fibre in the digestive tract, toxins and used hormones are re-absorbed through the intestinal walls, raising the body’s toxic load.
Insoluble dietary fibre is also a pre-biotic essential to the health and functioning of the gut microbiome (healthy gut bacteria). Fibre, especially insoluble, produces SCFA’s (Short Chain Fatty Acids) when metabolised by the gut microbiome (healthy gut bacteria). SCFA’s are a natural anti-inflammatory.
Target is > 50-80g fibre/day
High fibre foods/100g:
· Whole Hemp seeds 16.8g fibre/56g serving
· Chia seeds 34g
· Oats 10g
· Pumpkin seeds 15g
· Quinoa 27g fibre/cup
· Chickpeas 17g
· Lentils 8g
· One sweet potato with skin 6g
· Mixed nuts 7g
· Cup of peas 11.2g
· Broccoli sprouts 5g
· Dates 7g
· Flax seed 27g
· Sunflower seeds 9g
· Black beans 15g/cup
· Artichoke 10.3g/one
· Avocado 10g/cup (7g/100g)
· Cannellini beans 11 g/quarter cup (check out the fat content 😊)
· Raspberries 8g/cup
· Apple 4.5g/medium
· Pears 5.5g/medium
- Goji Berries 13g
Blog post written by Chantal Du Chenne, Functional & Integrative Health Coach & Gut Health advocate
BIO: Chantal is a B.Sc.Hons Allied Health with an international diploma in Nutrition and Sports Nutrition. Chantal is completing her internationally a-credited Functional & Integrative Health Coaching certification. She is also a passionate Gut Health advocate, specialising in the improvement and management of the chronic diseases of lifestyle, the illnesses and diseases associated with dietary excess and their relationship to leaky gut and dysbiosis (imbalance) of the gut microbiome. These conditions include IBS, high cholesterol, high blood pressure, overweight, obesity, acne, eczema, depression, anxiety, auto-immune, hormone imbalance, cognitive decline etc.
Over her 25 year career, Chantal has held various positions within the health and wellness industry – including 10 years as the Executive Head of Vodacom’s corporate wellness & mobile health programs. Chantal is the owner/ founder of the DripBar which offers vitamin and mineral drip therapy in improving micronutrient deficiencies. She is also the founder/owner of a Kombucha brewery which produces the brand of organic green tea ‘booch’ called theFarmacy.
Chantal is a competitive cyclist, a plant strong vegan and mom to two grown up girls.
To book a health coaching session: info@thedripbar.co.za or chantal@healthtrac.global
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This blog post contains information that is not designed to take the place of,
substitute, or replace any form and method of professional or medical advice
and treatment or medicine. All content is the author’s opinion and is not
intended to diagnose and remedy. The facts and figures contained in this
document are presented solely for informational and educational purposes
only.