First off, a remembrance to those who lost their lives on the 11th of September. Thoughts, wishes, and hopes to all the families and loved ones.
Most of us don’t get enough fibre in our diet, whether we’re LCing or not. Fibre is a vital part of anyone’s diet, nutrition and yes, overall health.
“…it seems everything at the moment is ‘vital to overall health’,” you might grumbled sarcastically.
You’re not wrong, a lot of things in the weight loss scene tend to go through phases where they are the most important, bestest thing you can do or your body. And in truth, a lot of them are important, just not to the exclusion of all other things. That goes for fibre as well: it is important, very even, but not in place of everything else thats good for you.
So first up, what the hell is fibre really? Must of us assume that it’s ‘ruffage’, the stuff that’s physically fibrous and helps clean out our intestines as it passes through. You’re not wrong. Basically, fibre is stuff that the body doesn’t conpletely digest – certain seeds, husks, grains and certain vegetable fibres that the body has trouble dealing with. These ‘pesky’ things work their way through your digestive system as a goop that clears everything out. Think of it like a scrubbing brush that cleans out your insides.
“Sure, whatever…why is it important then?”
It’s important because if you’re not getting enough fibre in, you’re going to get stopped up. And by ‘stopped up’ I mean constipated like hell.
Constipation isn’t just irritating, its unhealthy. Think about it, you end up with waste just stocking up in your bowel where it’s not just sitting, by the way, but decomposing, fermenting and going through all manner of chemical changes that are causing gas, bloating and stomach aches. Worse, you leave it there long enough and certain bacteria and other elements can sneak back up into your digestive system and cause all sorts of havoc. In serious cases, some studies have shown that repeated constipation can lead to Irritable Bowel Syndrome and/or cancer.
So what is the recommended amount of fibre a day? I’m sure there’s a whole lot of data put there that gives out a specific number, but I’m of the firm belief that if you’re having bowel movements daily or every other day and they are smooth and easy to pass, you’re getting enough fibre. If you’re struggling with regularity, you’re going to need to add in some more fibre and likely up your water intake as well.
Regular exercise also helps. Myself I go for a good combination of insoluble and soluble fibre, just to make sure I’m covered. That means I eat a lot of green leafy veggies and I have two table spoons of psyllium husk every day – in some form or another. Psyllium husk is cool because you can do all sorts of things with it like eat it as a porridge – with dairy alternatives or cream and hot water – or you can mix it in with some egg and make a faux pancake. Just be careful to go slow if you start taking it! I had the misfortune a few months back to go a little crazy with it. The result was not pretty, and trust me, you do not want to lose 2kg in a day by puking and er…flushing your guts out. It’s not fun and it’s not good for you! My advice is: yes, lots of exciting recipes about ‘psyllium bread’ and the like but remember that this stuff turns into a gel-like substance that absorbs liquids! This means that if you’re not drinking enough water, you’re eating too much of it, or both you’re going to get a serious bowel obstruction and that is not fun. So go slow! Most people advice that you start off with one tablespoon and plenty of water and do that for a few days before upping your intake. Pay attention to how your body reacts. You can buy psyllium husk (and flaxseed meal, which has a similar effect and a slightly different taste!) in most health food shops and some supermarkets; for those of you in the area, I do have a stockpile here at the Magpie Cafe (48 Main St., Upwey VICTORIA) for a reasonable price. If you’re looking for recipes, a quick Google search will yield plenty of results, just keep my advice in mind and go slow to start with.
And I think that’s all I’ve got for you today. I hope it helped some!