Tag: fibre

Fibre and Fibre Supplements

Today’s post is about fibre and fibre supplements.

Continuing on from our last post on stomach acid, today we will take a look at fibre.

What is fibre?

There are actually two forms that we can consume – soluble and insoluble.

Basically, one forms a gel like substance when mixed with water (soluble), chia seeds are an example of this. This soluble fibre helps to reduce cholesterol and fat absorption and improving glucose control, it also helps us to feel fuller helping with weight loss.

Insoluble fibre stays pretty much as it is eaten, all the way through the digestive process, an example of this is psyllium husk. This type provides bulk to the stool as well as helping to clean out the digestive system. It does this by acting as a sort of broom inside the digestive tract sweeping away things that are trying to cling to the sides.

Both types of fibre are an important part of a healthy diet and especially for digestion.

The two forms of fibre perform many tasks that are necessary to our overall health. They provide the balance between constipation and diarrhoea, they provide a food source for important bacteria in the digestive tract and reduce the risk of chronic diseases like diabetes, heart disease and some intestinal cancers. Fibre also slows the rate that sugar is absorbed into the bloodstream which keeps the blood glucose levels from rising too fast.

What about a fibre supplement?

Studies have found that only 5% of adults consume the recommended level of dietary fibre. So, for many, taking supplements can be a convenient way to improve part of their diet. There are easily available products like Metamucil or Benefiber that can help. However, these products don’t offer the same nutritional benefits of getting the fibre from food sources.

What about long-term use?

Is a supplement sustainable in the long term raises the question of why you are taking a fibre supplement in the first place.

As a Naturopath I feel that the reasons for continued use of a fibre supplement should be explored. There may be other issues to consider and if they are not addressed then more health concerns could occur. Therefore, it is more important to ascertain what that underlying problem may be.

It could quite simply be that there are gaps in the diet not providing enough of the right type of fibre. In this case the simple answer is small changes to your diet to include more. This means including things like fruits, beans, whole grains and vegetables into your diet in greater amounts and preferably unprocessed.

Of course, it is possible to get too much of a good thing and fibre is no exception. Too much fibre can lead to bloating and excessive gas and no-one wants that. As with all things, there is a balancing act going on inside the body at all times.

So, if you think you have an issue with too much or too little fibre then see your health professional.

Till the next post,

Live clean n Prosper

Sources – National Library of Medicine –

A bit about Celeriac

Today’s post is about celeriac.

We recently tried this vegetable, prepared as chips. It was when we were eating them that I realised that we knew very little about this vegetable. So I have done some research and this is what I have learned.

What is celeriac?

It is a variety of celery, grown for its bulbous root. It is also known as celery root or knob celery. Historically popular in European and Mediterranean cuisine, the earliest documentation of this root vegetable dates back to the 1600s.

Both celeriac and celery belong to the same plant species: Apium graveolens. However, they do not come from the same crop because they require different types of growing conditions.

Celeriac partially grows underground and is harvested with a small tuft of leaves, which are still edible.

The root is pale and resembles a potato or turnip. Its mild flavour is similar to that of celery and parsley. Washed and peeled celeriac can be eaten raw or prepared using different cooking methods.

Does it have any health benefits?

Packed with fibre and vitamins B6, C and K. Celeriac is also a good source of antioxidants and important minerals, such as phosphorus, potassium and manganese.

It contains high levels of sodium, which aids in removing surplus water and acids from the body. As a result, consumption of this vegetable helps to reduce the stiffness of the skeletal muscles and relaxes the system.

Being high in vitamin K and phosphorus may help in bone metabolism and reducing the risk of osteoporosis. Vitamin K is especially important for bone health because it may help promote calcium absorption and inhibit bone deterioration.

Celeriac contains antioxidants, which are anti-inflammatory — they work by fighting against harmful free radicals, thus protecting healthy cells from damage.

Consuming foods that are high in vitamin C, such as celeriac, could help a person reduce their risk of high blood pressure by improving their ascorbic acid levels.

However, it’s important to note that boiling vegetables can reduce their vitamin C content by up to 50%. It’s unclear how cooking affects vitamin K. Using alternative cooking methods such as steaming — may prevent some vitamin loss.

How to eat it

Celeriac is often used as a healthier, lower-carb alternative to potatoes, with only 5.9 grams of carbs per 100 grams of cooked vegetable. As a raw vegetable, 100 grams contains only 42 calories and 0.3 grams of fat.

It is a multipurpose vegetable that can be prepared in various ways, both cooked and raw. When cooking, you can roast, boil, steam, grill, fry or sauté this vegetable.

It combines well with meats such as pork, lamb and duck and herbs like bay leaves and thyme. Popularly used in casseroles, stews and soups, but can also be mashed or baked. Mashed celeriac is best when mixed with other root vegetables like potato to create a smoother consistency.

Raw, it’s crunchy and has a nutty, mild celery-like flavour that makes it perfect for adding slices to salads or grated into coleslaws.

So next time you are wondering how to change up your dinner menu, why not try some celeriac.

Till the next post,

Live clean n prosper.

Sources – Mercola.com, Dept. of Health W. A., Healthline, Medical News Today, Wikipedia

A bit about Dragon fruit.

Todays post is about Dragon Fruit.

A friend of mine has given me a cutting of a dragon fruit plant and we are looking forward to growing our own. I will share what I know and also what I have researched about this strange looking fruit.

So, what is Dragon Fruit?

Dragon fruit is the fruit of several types of cactus that are indigenous to South America. It is cultivated throughout tropical and subtropical regions of the world including Southeast Asia, the Caribbean, Florida in the United States and Australia.

The English name “dragon fruit” has its origin from around 1963, due to the leather-like skin and prominent scaly spikes on the outside of the fruit. Theses fruits are also known as pitaya, strawberry pear, cactus fruit, Kaktus madu, night-blooming cereus and Belle of the night.

There are 3 different types of dragon fruit all with slightly leafy looking, leathery skin.

Pitaya blanca or white-fleshed fruit has pink skin with white flesh. This is the variety most commonly seen.

Pitaya roja or red-fleshed fruit has red skin with red flesh.

Pitaya amarilla or yellow fruit has yellow skin with white flesh.

The fruit normally weighs from 150 to 600 grams; some may reach up to 1 kilogram. It is usually juicy with a slightly sweet taste that some people describe as a cross between a kiwi, a pear, and a watermelon. The texture closely resembles kiwi fruit and the seeds have a nutty flavour.

Is it a healthy fruit?

Dragon fruit has many potential health benefits. It is low in calories but rich in vitamin C, minerals, fibre and contains several types of potent antioxidants.

The antioxidants Beta-carotene and lycopene are the plant pigments that give the fruit its vibrant colour. These natural substances protect the cells from damage by free radicals that can lead to diseases like cancer and premature ageing.

Dragon fruit is one of the few fresh fruits that contain iron. Iron is important for moving oxygen through the body and breaking down food into energy. And the vitamin C in dragon fruit helps the body take in and use the iron.

The fruit contains it’s own specific type of prebiotic called dragon fruit oligosaccharide (DFO). 

A recent study suggested that DFO changed the composition of the gut micro biota by increasing the beneficial bacteria. The DFO also had the ability to stimulate immune-related genes. These and other helpful bacteria can kill disease-causing viruses and bacteria. They also help digest food and strengthen the immune system.

Dragon fruit is also a great source of magnesium, a nutrient needed for over 600 biochemical reactions in the body.

It’s naturally fat-free and high in fibre. 

This surprisingly healthy fruit can be eaten on it’s own or added to salads, smoothies and yogurt. We are looking forward to being able to eat our own homegrown dragon fruit in the future.

Till the next post,

Live clean n prosper.

Sources – ( Healthline – WebMD – Science Direct )