Carbohydrates can be broken down into three categories: sugar, starch, and fibre. Of these, sugars are the easiest for the body to use for fuel, starch takes a little work but can also be broken down and used for fuel, but fibre is not broken down by the body or used as fuel. So why is it so important for our health?
Fibre is what keeps our digestion moving. There are two types of fibre. Soluble, which binds with water to create a gel-like substance (think of it like oatmeal), and insoluble, which is the “roughage” portion found mostly in skins and seeds of plants (think of it like celery)1.
Insoluble fibre’s most important role is to promote bowel regularity. It does this by providing bulk to the stool, which keeps waste moving through the digestive tract1. Without it, digestion slows down, we reabsorb too much water from the stool, and we get constipated.
Regular bowel movements are essential for the elimination of toxins from the body. We should be having at least one fully evacuated, easy-to-pass bowel movement daily. Constipation causes autointoxication, where metabolites are reabsorbed from the colon back into the blood stream, leading to a build-up of harmful toxins in the body. Constipation can also lead to hemorrhoids, abdominal pain and damage to the bowel, and autointoxication can cause fatigue, hormonal imbalance, brain fog, and low mood2.
Insoluble fibre is also important for keeping us full after eating because it takes up space in the digestive system. It curbs cravings and promotes feelings of satiety to help us maintain a healthy weight1.
Canadian guidelines recommend that women have 25g of fibre daily and men aim for 38g of fibre, but most people are getting less than half of their daily recommended intake. Part of the problem is a misconception of which foods contain the most fibre. The biggest misconceptions are with veggies and fruits: they are part of a healthy diet, but they don’t have as much fibre as we think they do! For example, one cup of spinach has 0.7g of fibre, and one apple has 3g of fibre. There is much more fibre found in seeds and skins of foods, for example 1 Tbsp of chia seeds has a whopping 5.5g of fibre.
Fibre is an integral part of a healthy diet, but it can be challenging to get enough from the diet alone. DAILY FIBRE BLEND provides healthy boost of fibre that can be easily added to meals and snacks. It contains 3g of fibre per serving, and is non-GMO, Certified Organic, and free from additives. DAILY FIBRE BLEND promotes bowel health and regularity, keeps us feeling satiated, and is a source of antioxidants to protect cells from damage.
Dr. Hilary’s Lifestyle Tips To Boost Fibre:
- Read nutrition labels: Under the “Carbohydrates” section, look for a breakdown of the amount of fibre and sugar per serving. Choose foods with high fibre and low sugar. You’ll notice that whole grains like brown rice and whole wheat pasta contain much more fibre than their refined counterparts.
- Swap out juices for smoothies: Even “healthy” vegetable and fruit juices contain little to no fibre, so they cause spikes and crashes in blood sugar levels. Smoothies are a great way to include the fibrous parts of veggies and fruits, and you can add chia or flax for an even bigger boost of fibre.
- Try something new: Buckwheat, bulgur, spelt and quinoa are healthy carb options that are very high in fibre. Look online for recipes to help you experiment with new foods.
- Nutritional boosts: Add beans, lentils, chia and flax to as many meals as possible. Adding these foods to meals like salads, soups, and stir fries will give you a boost of not only fibre, but also other nutrients like zinc, potassium, and iron.
- Stay hydrated: Always drink plenty of water with high fibre foods to promote healthy bowel habits. We should aim for at least 2 litres of water daily, and more if we’re physically active or in a warm climate.
- Use a meal tracking tool: Many apps are available to help us calculate our daily fibre intake. You might be surprised by how little you’re actually getting each day! If you’re not getting enough, consider a fibre supplement to boost your daily intake.
Although fibre isn’t broken down by the body, it plays a central role in maintaining healthy digestion. Insoluble fibre adds bulk to the stool to keep it moving through the digestive tract to eliminate toxins and waste from the body. Adequate fibre intake prevents constipation, but it can be challenging to get enough fibre even if we’re eating a healthy diet.
DAILY FIBRE BLEND provides 3g of Certified Organic fibre per serving. Together with healthy nutrition, it prevents constipation, helps to manage appetite, and is a source of antioxidants. DAILY FIBRE BLEND is a healthy way to optimize your digestion as part of your daily wellness routine.
Each Serving (8g Scoop) Contains
Organic Flax Seed Powder – defatted (Linum usitatissimum) 4.75g
Organic Chia Seed Powder – defatted (Slavia hispanica)2g
Organic Quinoa Seed Powder (Chenopodium quinoa)1.25g
Non-Medicinal Ingredients: None
Priority Allergens: None
Healthology does not use genetically modified ingredients. All ingredients are NON-GMO / GMO FREE.
- Source of antioxidants that protect cells from damage caused by toxins, illness, and other irritants3.
- Source of fibre, helping to prevent constipation3, promote satiety4, and lower cholesterol4.
- Source of antioxidants that protect cells from damage caused by toxins, illness, and other irritants5.
- Source of fibre, helping to prevent constipation, promote satiety and manage appetite6.
- Superfood that provides minerals, vitamins, and antioxidants to prevent and heal damage to the body caused by toxins, illness and other irritants7.
- Source of fibre to promote bowel regularity and maintain a healthy colon7,8.
Recommended Dose: Mix 1 level scoop (8g) once per day with smoothies, food, or soft food (ex. yogurt)
- Anderson JW, Baird P, Davis RH Jr, et al. Health benefits of dietary fiber. Nutr Rev. 2009;67(4):188–205.
- Belsey J, Greenfield S, Candy D, Geraint M. Systematic review: impact of constipation on quality of life in adults and children. Aliment Pharmacol Ther. 2010;31(9):938–949.
- Kasote DM, Hegde MV, Deshmukh KK. Antioxidant activity of phenolic components from n- butanol fraction (PC-BF) of defatted flaxseed meal. Am J Food Technol. 2011;6:604–612.
- Prasad K. Hypocholesterolemic and antiatherosclerotic effect of flax lignan complex isolated from flaxseed. Atherosclerosis. 2005;179:269–275.
- Vazquez-Ovando A, Rosado-Rubio G, Chel-Guerrero L, Betancur-Ancona D. Physicochemical properties of a fibrous fraction from chia (Salvia hispanica). LWT Food Science and Technology. 2009;42(1):168-173.
- Sayed-Ahmad B, Talou T, Straumite E, et al. Evaluation of Nutritional and Technological Attributes of Whole Wheat Based Bread Fortified with Chia Flour. Foods. 2018;7(9):135.
- Vega-Gálvez A, Miranda M, Vergara J, Uribe E, Puente L, Martínez EA. Nutrition facts and functional potential of quinoa (Chenopodium quinoa willd.), an ancient Andean grain: a review. J Sci Food Agric. 2010;90(15):2541–2547.
- Abugoch James LE. Quinoa (Chenopodium quinoa Willd.): composition, chemistry, nutritional, and functional properties. Adv Food Nutr Res. 2009;58:1–31.