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Excessive dietary energy and low intake of lecithin and fibre from food promote cholesterol production Getting adequate amount of fibre from foods is key to help to keep cholesterol levels normal. For men, it's recommended to get 35g of fibre a day; for women 25g of fibre a day and for children 7g + their age of fibre a day. The most fibre rich foods are legumes, vegetables, berries, fruits, whole grains, nuts and seeds.

microbes in the gut help us digest food components we otherwise could not process, especially dietary fibres capable of performing a wide range of functions, including: breaking down complex carbohydrates and fibres trimethylamine N-oxide), which has been linked to a higher risk of atherosclerosis, while a diverse, fibre-rich Prebiotics, on the other hand, are fibres and compounds that feed beneficial bacteria already present Highly processed products often lack fibre, contain refined carbohydrates, additives and emulsifiers,

Polydextrose What It Is : A synthetic polymer used as a bulking agent and fibre supplement. Potential Side Effects : While it’s often labeled as a fibre, polydextrose can cause digestive discomfort Macronutrients : Many protein bars are high in protein but low in other essential nutrients, such as fibre Each bar contains around 33g of carbohydrates, 4.7g of fibre and 5.3g of protein Ingredients : 155g whole

Regularly Legumes, such as beans, peas, lentils, and chickpeas , are excellent plant-based protein and fibre Nectars Whole fruits and berries are better choices than juices and nectars, as they retain their natural fibres Choosing Whole Grains Over Refined Grains Whole grains are essential for a balanced diet, offering more fibre Check the fibre content on the bread label (7g and more fibre per 100g is a good choice). and seeds (unsalted and not roasted) is recommended for their healthy fats, vitamins, minerals and fibre

Pros: High in fibre, vitamins, and antioxidants from a variety of plant-based foods. Pros: High in fibre , vitamins, and antioxidants. No dietary fibre, which is essential for gut health. Possible deficiencies in fibre and B vitamins. Potential Nutritional Deficiencies: Short-term:  Lack of fibre and essential vitamins found in whole

As you know quinoa is naturally gluten-free, is rich in antioxidants- and has more protein and fibre Artichoke is a great prebiotic and probiotic food and contains apart from fibre, protein, carbs, vitamin

Lentils- 1 cup contains 18g of protein Lentils a great plant-based protein to consume, containing dietary fibre Black Beans- 1 cup contains 15 grams of protein Black beans are a great source of both protein and fibre The combination of protein and fibre also helps body to absorb nutrients and release acids into your around 20 almonds provide you with 5g of protein Almonds are a great healthy snack containing protein, fibre

Plus it's filled with vitamins minerals, good dose of fibre and good fat- and very soothing for the gut

They are packed with healthy fats, protein, fibre, vitamins, minerals and keep you satiated till your celery, endives, kohlrabi and make a hummus from chickpeas, lentils- so you can get a good amount of fibre sugar (and fructose and agave are not healthy sugars). look for a bar that contains at least 5g of fibre Avocado on a cracker bread Avocado is packed with healthy fat, fibre, vitamins and minerals.

carbohydrates that give you the sugar rush or you reach for complex carbohydrates that are wrapped in fibre Consume more fibre in your meals Fibre helps you to feel fuller longer as well as supports detoxification Make sure you consume an adequate amount of high-fibre foods like vegetables, fruits, nuts, seeds, legumes

Broccoli sprouts 5 grams carbohydrate 4 grams fibre 4 grams protein 0.5 grams fat Vitamins and minerals Mung Bean Sprouts 19.15 grams carbohydrates 7.02 grams protein 7.6 grams fibre 0.8 grams fat Vitamins Alfalfa Sprouts 3.99 grams protein 2.1 grams carbohydrates 1.9 grams fibre 0.69 grams fat Vitamins and And as sprouts, including lentil sprouts are high in fibre, they make sure to aid with digestion. Red Clover Sprouts 22 grams carbohydrates 9 grams protein 1.9 grams fibre 0.6 grams fat Rich in vitamins

These foods are often low in nutrients, fibre, and good fats while containing, emulsifiers, additives Providing them with complex fibres from vegetables, fruits, berries, nuts, seeds, legumes, whole grains

Prebiotics  are non-digestible fibres that feed the beneficial bacteria already in your gut. Aim to consume 25-35g of fibre a day- in this article I share example menus to get to the adequate fibre

In order for the microbes to do the proper job for us, they need anything from 25-35g of fibre a day But our modern diet that is often low in fibre, highly processed, high-sugar- does not really support You also increase pathogens overgrowth and starve out probiotic bacteria, which thrive on prebiotic fibre Elsavie has also dietary fibre supplements in a powdered form you can order to help increase your daily fibre intake as well as probiotic supplements.

peel the pears, since the skin contains a good antioxidant called quercetin and is a good source of fibre

Aim to get adequate amounts of good quality protein, carbohydrates, fat and fibre in your diet on a daily Fibre - aim for a size of your whole fist. Fibre helps to loose fat. The best sources of fibre are vegetables.

Blueberries are filled with antioxidants, contain fibre so support your digestion, boost brain health

They contain fibre and vitamins and minerals like folate, manganese, copper, potassium, magnesium, vitamin

Quinoa supports heart health, may help with weight loss due to its protein and fibre content, may help Packed with fibre, high in protein, containing also antioxidants, iron, magnesium, phosphorus and folate CoQ10 in the body is thought to be linked with heart disease, cognitive decline, diabetes, cancer, fibromyalgia

Meals that contain adequate protein, fibre, and healthy fats  tend to stimulate greater release of GLP In addition, beneficial gut bacteria produce short-chain fatty acids  when they ferment dietary fibre While medications can enhance these pathways, balanced meals that include protein, fibre-rich plant foods You can find multiple articles on protein , healthy fats and fibre in my blog, why they are important I have also created two downloadable resources on how to get 30g of protein in one meal and 30g of fibre