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LeVeque , where when you assemble your smoothie, make sure you include the following: protein, fat, fibre Why is eating fibre important: it's a food for your gut microbiota it helps to remove toxins from the keep regular in the toilet it has anti-inflammatory properties How do you know you are getting enough fibre good natural sources of protein also contain healthy fats- like nuts and seeds) 1-2tbs of source of fibre walnuts, cashew, hazelnuts Seeds- hemp seeds, sesame seeds, sunflower seeds, chia seeds Choices for fibre

“It’s not about eliminating all fats or following extremes,” he notes, “but about maximising fibre and Fibre: the heart’s secret ally In ZOE’s article “Can Fibre Protect Against Heart Disease?” Why fibre matters: It lowers LDL (“bad”) cholesterol by binding bile acids in the gut. Learn in these two articles which foods contain fibre and how can you get 25-35g of fibre from food They are: Rich in beta-glucans , a soluble fibre that helps lower cholesterol.

actionable tips how you can improve your diet in 2025: Eat for Your Gut Health Prioritise diverse, fibre-rich

Polysaccharids starches - found in rice, wheat, corn, potatoes, sweet potatoes, legumes, bananas fibre , apples); insoluble fibre which ads bulk, promotes bowel movements (vegetables, whole grains, nuts, Learn more about the importance of fibre here . High fibre content  –minimum 3-5 grams of fibre per serving. I recommend to look at rye breads with minimum 6g of fibre per 100g.

It’s rich in fibre , healthy fats , protein , probiotics , and antioxidants—without requiring any cooking It's a drink I have almost on a daily basis to support gut health and provide my body additional fibre Chia seeds, flaxseeds (linseeds), psyllium husk  – great sources of fibre and plant-based omega-3s (ALA It’s high in fibre , so make sure to drink enough water throughout the day to support digestion. If your diet has been fibre-poor, add only one type of seed at a time and slowly introduce other seeds

This is likely due to the complex array of compounds in coffee, including fibre , polyphenols , and antioxidants Supports Gut Health Coffee is rich in soluble fibre, which helps feed beneficial gut bacteria, promoting Coffee appears to reduce liver fibrosis and inflammation, making it beneficial for overall liver health

What consistently works better is focusing on food quality : Fibre-rich foods Diverse plants Healthy balanced breakfast makes a dramatic difference: Protein (e.g. unflavoured Greek yoghurt, kefir, eggs) Fibre wholegrain rice, millet) or starchy vegetables (potatoes, sweet potatoes) This automatically increases fibre Different gut microbes thrive on different fibres and polyphenols. full-fat versions White bread → wholegrain and seeded breads with a short ingredient list and high fibre

Legumes (beans, lentils, peas) Nuts and seeds Herbs and spices Each plant brings a different set of fibres Include Prebiotics and Polyphenol-Rich Foods Prebiotics are special plant fibres that feed your good supporting your gut with fermented foods and drinks (where necessary also probiotic supplements) and fibre-rich Start by: Adding one new plant food per week Replacing one processed snack with a fibre-rich whole food By focusing on variety, fibre, fermented foods, and reducing processed ingredients and stress, you create

From the nutrients that fuel our neurotransmitters, to the fibres that shape our gut microbiome, to the The Fibre Connection: Feeding the Gut, Calming the Mind Dietary fibre isn’t just important for digestion When gut bacteria ferment fibre, they produce short-chain fatty acids (SCFAs)  such as butyrate, acetate Microbiome balance  — fibre and fermented foods increase microbial diversity, which supports resilience Blood sugar stability  — balanced meals with protein, fibre, and healthy fats help prevent mood swings

If you eat with every meal adequate amount of protein, fat, fibre together with carbohydrates- you naturally The easiest and best way to stabilise your blood sugar is to eat protein, fat, fibre and greens with Fibre - same as fat, fibre helps to slow down the absorption of nutrients, including glucose. All vegetables and fruits contain fibre and are best consumed in a whole state, rather than juiced. You can read more about the fibre, why we need it and from which foods we can get it here .

Prebiotics are types of carbohydrates—mainly fibres and certain plant compounds—that our bodies cannot Not all fibres are prebiotic, but all prebiotics are a form of fibre (or fibre‑like). Dietary Fibre:  Whole grains, legumes, fruits, and vegetables provide diverse fibres that different microbes A varied, fibre‑rich diet is key for microbial diversity. Prebiotics  are fibres that nourish those bacteria, helping them flourish in your gut.

Whole fruits provide fibre, vitamins, minerals, and antioxidants that support overall health. You can find the fibre content for different berries and fruits here . Glycemic Index vs. Fruit juices  (higher in sugar concentration, minimal fibre. Combine fruit with protein, fibre, or healthy fat  to slow sugar absorption. Enjoy fruit for its flavour, fibre, and nutrients — just keep an eye on balance and moderation.

Complex carbohydrates from wholegrain oats Protein from eggs, milk, and ricotta Healthy fats from almonds Fibre Why You’ll Love This Baked Oats Recipe Naturally sweetened with banana High in fibre Good source of protein ricotta to support satiety and muscle maintenance Healthy fats  from almonds and nut butter Additional fibre especially if you use apples) Add chia seeds or flaxseeds to the mixture before baking for additional fibre

Nutritional Highlights Pumpkin (with skin):  A great source of beta-carotene , fibre, and potassium. Keeping the skin adds extra fibre and antioxidants. Black rice:  Rich in anthocyanins  (the same pigment found in blueberries) and provides more fibre and Polyphenols, anthocyanins Adds colour to salads and digestive support Endive Mildly bitter Folate, fibre sweet Vitamin K, manganese Sandwiches, wraps Kale   (optional addition) Earthy Calcium, vitamin C, fibre

These microbes help: break down dietary fibres produce bioactive compounds such as short‑chain fatty Diets consistently associated with better gut and skin health tend to be: rich in dietary fibre high herbs and spices fermented foods such as kefir, yoghurt, sauerkraut and kimchi These foods provide fibres Ultra‑Processed Foods and Skin Health Highly processed foods often contain: refined carbohydrates low levels of fibre Prebiotics  are fibres and compounds that feed beneficial bacteria already present in the gut.

topped with salted salmon, hummus, broccoli sprouts, or on a slice of wholegrain rye bread for extra fibre Classic : Enjoy on wholegrain rye bread for added fibre, add some sauerkraut  and a couple of pieces

Eat a savoury breakfast , which contains a good amount of protein, fat, fibre and optional fruit or starch Here are different options for fibre to add to your meal. I have also used Elsavie fibre mixtures , Ecosh fibre mixture and added them to my morning green drink Provided that the dinner contained a good protein, fat and fibre. Important is to reduce the spike from oats, by adding in protein, fat and fibre.

Though there is a reason why Mary Shenouda used tahini in this recipe- it has protein, fat, carbs, fibre It contains protein, carbs, fat, fibre, vitamin C, copper, iron, potassium, vitamin B6, manganese, niacin

Almond flour is nutritious, containing 7g of protein, 15g of fat, 5g of carbs, 3 grams of fibre (in 1 Cassava flour (1/4 cup) contains, 31g of carbs, 2 g of fibre, 0 g of fat, 0g of protein, potassium, calcium It has high nutritional value, where 1/4 of a cup contains 10g of fibre, 18g of carbs, 6g of protein,

Food is protein, fats, carbohydrates, fibre, minerals, vitamins, antioxidants, probiotics , prebiotics Gut healing diet: your gut bacteria love fibre , the most essential ones are called prebiotics, which Increase intake of certain types of fibre like flaxseeds (that helps to get rid of extra oestrogen). It's important to consume whole foods, low glycemic foods, foods rich in fibre and enjoy a plant rich But instead we should focus on proteins, fats, fibre, vitamins and minerals.