Let’s be candid…how ‘regular’ are you?

fibreLet’s not beat around the bush today and get straight to the point…

Did you know that the average person should have a bowel movement 2 or 3 times a day?

Also, it shouldn’t be painful and should be easy to pass.

Hmmm, I’m guessing you may have issues here? There will be times in our life when we aren’t ‘regular’ and it could be down to a number of factors.

Stress can play a part so too can hydration levels.

But today I want to talk about fibre.


Fibre is the food for the good bacteria in your gut. If you don’t have enough fibre, the bacteria can’t thrive and you could end up with chronic digestive complaints.

If we want to keep to the average 2 or 3 visits to the loo, then fibre should be an important part of our diet. A diet high in fibre has many health benefits. It can help prevent heart disease, diabetes, weight gain and some cancers, and can also improve digestive health.

However, many people don’t get enough fibre. On average, most people in the UK only get about 14g of fibre a day. You should aim for at least 30g a day and I would suggest even more than 30g.

Fibre is only found in foods that come from plants. Foods such as meat, fish and dairy products don’t contain fibre. [Source: NHS Choices].

We need two different types of fibre – soluble and insoluble.

Insoluble fibre (wheat, bran and wholegrain breads and cereals, certain fruits and vegetables) holds water in the digestive tract increasing bulk, stimulating the muscles of the tract, keeping them healthy.

Insoluble fibre will add bulk to food (important for weight control), reduce the risk of Colon Cancer and lower blood cholesterol.

Soluble fibre (oats, beans, legumes, certain fruits and vegetables) may be partially digestible therefore they can enter the blood and lower cholesterol levels.

Foods that contain soluble fibre include:
• oats, barley and rye
• fruit, such as bananas and apples
• root vegetables, such as carrots and potatoes
• nuts and seeds
• golden linseeds

Good sources of insoluble fibre include:
• wholemeal bread
• bran
• cereals
• nuts and seeds (except golden linseeds)

So next time you’re reading the Daily Mail on the loo, think about how fibre is helping you!!!

I have a FREE nutrition guide for you too, which has all the foods you need to get plenty of fibre. Here’s the link to download your free copy:


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