We need at least 30 grams of fibre per day to ensure optimal intestinal function. Some professionals would recommend 40-50 grams per day to lower our cancer risk and keep our bowels working well. The average North American consumes less than 10 grams. Increase your fibre consumption slowly over a period of time so that you don’t overload your system. Always be sure to maintain adequate water consumption at the same time.

Benefits of Fibre:

• Speeds up elimination and promotes bowel regularity
• Binds and eliminates toxins
• Maintains integrity of the intestinal flora, which boosts immunity
• Lowers food cravings, obesity, insulin overload
• Stabilizes blood sugar and improves insulin sensitivity
• Reduces circulating estrogen in the blood and helps to balance hormones
• Promotes healthy intestinal bacteria

Ensure a healthy balance of both soluble and insoluble fibre in your diet. Soluble fibre improves regularity, transit time, lowers cholesterol, triglycerides and sugar levels. Insoluble fibre absorbs water, improves mobility of bowel, and sweeps out debris in intestines.

Soluble	Insoluble
Barley	Wheat bran, spelt bran
Bananas/oranges/apples	Raw carrots
Potatoes/cabbage/carrots	Whole grain breads
Grapes/oatmeal/oat bran	Beets, radishes
Sesame seeds/flax seeds	Flax seeds
Beans/legumes	Potatoes
	Psyllium

Remember that a well functioning digestive system will contribute to improved overall health. Adequate fibre intake will maintain the regularity of our intestinal tract contributing to an enhancement of the whole digestive process.