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FIBRE RICH FOODS

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WHAT IS FIBRE?

Fibre is the indigestible parts of plant foods, such as vegetables, fruits, grains, beans and legumes.  It is a type of carbohydrate that keeps our digestive system healthy, and is important to maintain regular bowel movements.  Adequate dietary fibre intake has been linked to a reduction in a number of chronic diseases including heart disease, some cancers and diabetes.  The best source of fibre is from unprocessed plant foods including beans, whole grains, peas, nuts, seeds, fruit and vegetables.

There are 3 types of fibre, which all have different functions and health benefits.

  • Soluble fibre aids in slowing the emptying process in your stomach, which helps in keeping you fuller for longer. This action helps to stabilise blood sugar levels and lower cholesterol.  Soluble fibre can be found in fruits, vegetables, oats, barley and legumes.
  • Insoluble fibre absorbs water to help to soften the content of our bowels and support regular bowel movements. It also helps to feed the beneficial bacteria, which reside in the bowel and keeps us full for longer.  Insoluble fibre is found in wholegrain breads and cereals, nuts, seeds, wheat bran and the skin of fruit and vegetables.
  • Resistant Starch is not digested in the small intestine and travels to the large intestine where it helps to feed and produce beneficial gut bacteria and aid in maintaining bowel health. Resistant starch is found in cooled potato and rice, under ripe bananas and undercooked pasta.

FOODS RICH IN FIBRE

It is important to eat a lot of fibre-rich foods so our body can remain in optimal health. Here are some health benefits of consuming fibre:

Blood sugar control Soluble fibre may help to slow your body’s breakdown of carbohydrates and the absorption of sugar, aiding blood sugar control and preventing conditions such as diabetes.
Heart health Research shows a 40% lower risk of heart disease in those who consume a high-fibre diet.  Good evidence suggests that soluble fibre reduces blood cholesterol levels, which may be a factor in the occurrence of heart disease.
Stroke prevention Research shows that for every 7-grams more fibre consumed on a daily basis, stroke risk reduces by 7%.
Weight loss Fibre increases fullness and may aid in blood sugar control leading to better weight management.
Skin health Fibre, particulary psyllium husk, may help move yeast and fungus out of the body preventing them from being excreted through your skin which could lead to rashes and acne.  Fibre may also prevent blood sugar spikes, which is a contributing factor in acne.
Digestive health Fibre feeds beneficial bacteria in the gut, and aids in the passage of stools through the digestive tract.  A healthy balance of gut bacteria may benefit digestion, the absorption of minerals and the immune system.  By aiding the passage of stool, fibre prevents constipation, haemorrhoids, and serious conditions such as bowel cancer.

HIGH FIBRE DIET

Adult males require around 30g of fibre per day and females require approximately 25g per day.  Children require increasing amounts of fibre as they grow with 2-5 year olds requiring approx. 15g, 5-11-year olds requiring 20g, 11-16-year olds requiring 25g and 16-18 year olds requiring adult levels.

HIGH FIBRE MEALS

 Great ways to ensure you get enough fibre per day include:

  • Consuming 2 pieces of fruits and 5 servings of vegetables per day;
  • Choosing wholegrain, wholemeal and/or high fibre varieties of grain-based foods like bread, pasta and rice;
  • Enjoy a variety of wholegrains such as rice, oats, quinoa, barley, polenta and buckwheat.
  • Add fibre rich foods such as beans and peas to your diet.
PLEASE NOTE A high fibre diet must be accompanied by adequate water consumption otherwise it may lead to abdominal discomfort and/or constipation.

WHAT FOODS ARE HIGH IN FIBRE?

Here is a list of fibre rich foods:

what foods contain fibre

HIGH FIBRE VEGETABLES


fibre-rich foods

Be sure to check out my other pages related to gut health, or book a consultation with me to work together in increasing fibre in your diet.

CLIENT REVIEWS

Fiona is one of my all time favourite people. After high school, I weighed in at 99kg. At 174cm, I have been overweight by 15-20 kgs for all my adult life. Until, at age 53, I met Fiona. She immediately diagnosed my primary problem and by following her dietary coaching, I lost 16 kgs in 5 months. More importantly, I have maintained this for more than a year now. Now, well into the second half of my life, life is good, very good. As I said, Fiona will always be one of my all time favourite people. Thank you Fiona.

John
Fiona ran a course at work and it was fantastic – I learned so much and she tailored the programs to each individual which worked really well. I reached my weight loss and health goals and it really wasn’t too hard and I still have treats!  More importantly, I feel much better in myself for making food changes and continued to see her independently when the course at work finished.
Charlotte Carlish
Indigestion, stomach pain and abdominal cramps, were an every day occurrence for me. I was quite desperate by the time I found Fiona. With the help of some supplements and allergy testing, Fiona Took me on a journey of discovery. Thanks to her professional and kind guidance, I now  know which foods to avoid and which ones will help my gut to stay healthy.  For the very first time in a long time, my tummy now feels quite normal and I no longer suffer any of the above conditions. To say Fiona has change my life may sound rather dramatic but it is completely true and I will be forever grateful to her.
Alison

Feeling Great, Losing Weight!

I have been working with Fiona at Physical Nutrition for about 10 weeks through a corporate program run my employer.  Losing weight and making some real changes to my dietary lifestyle has been a game changer for me.  Through her weekly tutorials, Fiona has taught me about the food I eat, what is best for my body and to gauge how I feel after each meal.  Combined with a sensible exercise routine of walking and cycling, I have managed to drop my weight by 7kgs during this period.  My energy levels are up, I’m feeling fitter and I’m eating much more balanced meals and now know which foods to avoid and which to eat more of!  It’s been a great experience and I would highly recommend Fiona’s program.

Warren
I have recently completed the Physical Nutrition 10kg in 20 weeks program and I couldn’t be more thrilled with the support and guidance Fiona has provided.
The 10 in 20 program not only helped me change my habits by giving me a coach that kept me accountable but also helped to educate me to make better nutrition choices in the future.
Thank you again Fiona & this is just the beginning, I’m not going anywhere ☺️
Paris Doran
Fiona has been working with the City of South Perth over the last year.  She has developed a customised 10 week health coaching and nutrition program with us which the City now offers as part of its suite of health and wellbeing benefits.  All of the participants were overwhelmingly positive about the program.  They rated the program highly on the aspects of Fiona’s professionalism, approachability and knowledge, as well as the results they had achieved.
I would recommend Physical Nutrition to any organisation looking to develop staff benefits.
Gillean Sharp
Physical Nutrition/Fiona Murray has really helped my husband and I to achieve our weight loss and lifestyle goals. Her advice, support and knowledge during the 20 week challenge has set us up to lead a healthier and balanced life style. We thought we had enough food and exercise knowledge before meeting Fiona but she has kept us on track, motivated us and through her group classes has kept us entertained and true to our goals! Thanks Fiona!
Alison Thair
My son is 21 and has been ill for years and part of it was Diet, and we have been to many nutritionalist’s but FIONA MAKES SENSE and TELLS YOU WHY you should be careful what you eat. She changed my sons life so I sent my Daughter who had auto immune issues and she has helped her. It is now my turn so I will keep you updated. Highly recommend her she is also very understanding.
Lisa Mann
I have been with Fiona at Physical Nutrition for several months in relation to skin and gut problems and for weight loss. Fiona is knowledgeable and supportive. I am slowly losing weight and my skin and gut issues are improving. Fiona works in conjunction with my integrative medical practitioner which is a very helpful. First time I have had any positive results, a slow but worthwhile approach.
Lynne Besant