I tell nearly every client I meet to buy these four ingredients and make this “Super Mix” because fibre helps control appetite, blood sugars, cholesterol and maybe even manage sugar cravings! Read on to find out this fantastic recipe.
(This recipe has been adapted by Helene Charlebois RD’s original mix.)
You’ve heard it all before. Fibre is good for digestion. While this may not be a very sexy nutrition component to keep on your radar, I advocate for everyone to give fibre a second thought. It plays a multidimensional role in our health including:
- Improved glycemic control
- Improved cholesterol levels
- Improved colon health
- Reduce risk of colon cancer and potentially others
- A source of food for your good gut bacteria
- Improved satiety levels
- Improved digestive symptoms such as bloating and constipation
We should certainly aim to get most fibre from whole food sources. Plant foods specifically provide us with fibre, examples include: vegetables, fruit, whole intact grains, nuts, seeds and legumes. However, for those of us who are inconsistent with eating enough plants, this “Super Mix” could be a solution:
Begin with 1 tbsp per day for one to two weeks with one additional cup of water. If you tolerate this increase in fibre well, then add a second tbsp daily or more!
Did you know there are two different kinds of fibre?
This mixture of ground flax, ground chia, oat bran and psyllium fibre offer both soluble and insoluble fibre in an easy, versatile and quick method to boost your intake everyday!
Soluble fibre forms a gel as it is water soluble. Soluble fibre is best known for it’s ability to reduce cholesterol. Our understanding of the mechanism is that it increases excretion of bile salts in our stool. (Our bodies use bile salts to help digest fat.) Excreting more bile salts in our stool means that our liver has to make more bile salts by breaking down cholesterol. Soluble fibre can help our bodies breakdown and reduce serum levels of cholesterol from 3 – 18%. Psyllium is one of the more effective sources of soluble fibre for cholesterol reduction.
Soluble fibre also helps to manage loose stool and may be tolerated better for those with Irritable Bowel Syndrome than insoluble fibre.
Some examples of soluble fibre include β-glucan, pectin, guar gum and psyllium found in foods like vegetables, fruit, whole grains and legumes.
I describe insoluble fibre as the cleaning crew we send down to keep our intestinal walls healthy and clear. It works by gently massaging the walls of our intestine, and adding bulk to our stool. This can aide bowel related health concerns such as constipation, haemorrhoids, and diverticulosis.
Some examples of insoluble fibre include: wheat bran, oat bran, brown rice, skin on fruit and vegetables, nuts, seeds, and legumes.
Both soluble fibre and insoluble fibre contribute to satiety (feeling full or no longer hungry) and improved glycemic control as it slows the release of carbohydrates from our meal into our blood stream. A great benefit to everyone, especially those with diabetes.
Here are my suggestions on what you can add this mix into:
- Scrambled eggs
- Low sodium vegetable juice
So there you have it, my suggested pebble for change you can add into your daily routine to help with many aspects of your health!
If you try this mix, please comment below what you added it to.
How do you like to add fibre to your daily diet?