Everything You Need to Know About Fibre
Fibre plays a crucial role in digestive health, weight management, and overall wellbeing. Here at Betty, we know that incorporating fibre into our diets connects to so many important bodily functions - which is why we have 31% of our daily RDI in one Betty Bar. It can be hard to get enough fibre in the modern diets, as it is only found in plant based foods. Don't worry - we've got you covered!
What is Fibre?
Fibre is a type of carbohydrate found in plant-based foods that our bodies cannot digest or absorb. Instead, it passes through the digestive system, adding bulk to stools and aiding in regular bowel movements. There are two main types of fibre:
Soluble Fibre: This type of fibre dissolves in water and forms a gel-like substance in the digestive tract. It helps slow down digestion, regulate blood sugar levels, and lower cholesterol.
Insoluble Fibre: Insoluble fibre does not dissolve in water and adds bulk to stools, promoting regular bowel movements and preventing constipation.
Why Do We Need Fibre in Our Diets?
- Support liver detoxification and the successful elimination of toxins. Fiber also aids in the elimination of heavy metals.
- Fibre promotes healthy digestion by preventing constipation and supporting regular bowel movements.
- Slows down the absorption of sugar, helping maintain stable blood sugar levels.
- High-fibre foods tend to be more filling, which can help control appetite and prevent overeating.
- Soluble fibre helps lower LDL (bad) cholesterol levels, reducing the risk of heart disease.
Top 10 Fiber-Containing Foods (per 100 grams)
- Chia Seeds: 34.4 grams of fibre
- Flaxseeds: 27.3 grams of fibre
- Split Peas: 25.5 grams of fibre
- Lentils: 23.8 grams of fibre
- Black Beans: 17.6 grams of fibre
- Betty Bars 15.2 grams of fibre (6.7grams per bar)
- Oats: 10.6 grams of fibre
- Avocado: 6.7 grams of fibre
- Raspberries: 6.5 grams of fibre
- Broccoli: 2.6 grams of fibre
Recommended Daily Intake of Fibre
In New Zealand and Australia, the recommended daily intake of fibre varies by age and gender. On average, adults should aim for:
- Women: 25 grams per day
- Men: 30 grams per day
What we use at Betty: Soluble Fibre from Tapioca
Tapioca is a starchy substance extracted from cassava root, commonly used in food production. Soluble fibre derived from tapioca offers several health benefits:
Digestive Support: Soluble fibre from tapioca helps regulate bowel movements and promote a healthy gut environment.
Blood Sugar Regulation: It slows down the absorption of sugar, preventing spikes in blood glucose levels and aiding in diabetes management.
Cholesterol Reduction: Soluble fibre binds to cholesterol in the digestive tract, helping lower LDL cholesterol levels and reduce the risk of heart disease.
Weight Management: By promoting satiety and reducing calorie absorption, soluble fibre from tapioca can support weight loss efforts.
To increase your fibre intake, consider adding more fibre-rich foods like legumes, fruits, vegetables, and whole grains to your meals. Swap refined grains for whole grains, snack on fresh fruits or vegetables, and include beans or lentils in soups, salads, or stir-fries. Enjoy a Betty Bar for 31% of our daily RDI as a tasty way to boost your fibre intake!
