Fibre
Are you getting enough? We already extolled the virtues of plant protein. Another often overlooked ingredient in our diets is fibre.
Fabulous Fibre
Another often overlooked ingredient in our diets is fibre. Fibre deficiency is much more of a problem for most people than protein deficiency. In Western diets, the average daily fibre intake for adults is around 15 to 24 grams, whereas it should be between 25 and 38 grams. Most fibre in our western diet come from grains, but there are different types of fibre and, in an ideal world, we should try and get a diversity or at least a balance of soluble, insoluble and resistant starch.
A Plant-rich diet is
a great source of fibre
Soluble or Insoluble fibre and resistant starch
Soluble fibre dissolves in water to create a gel-like substance in the digestive track, that slows down digestion, helps stabilize blood sugar and may lower LDL cholesterol. Psyllium husks, flaxseed, and beans are good sources. Beta-glucan is a soluble found in oats, barley and chickpeas. Pectin, (you’ll be familiar with this if you are a jam maker) is found in apples, citrus fruit, carrots and berries. Inulin is a prebiotic fibre that feeds your healthy gut bacteria found in onions, garlic, asparagus and not too ripe bananas.
Insoluble fibre doesn’t dissolve in water but passes through the digestive tract largely intact, helping the gut work by stimulating peristalsis. It is found as cellulose in most plant cell walls, good sources are wheat bran, nuts, green beans, and the skins of vegetables like cucumbers and courgettes. Another source is lignin found in flax, rye, root vegetablesand seeds.
Resistant starch is a carbohydrate that also passes through to the large intestine where it feeds gut bacteria to produce beneficial short-chain fatty acids. You’ll find it in in underripe bananas, legumes, and cooked-and-cooled potatoes or pasta.
If you need more help check out The Fibre Formula recipe book by nutritionist Rhiannon Lambert it’s a simple method to improve gut health by consuming 30g of fibre a day through 30 different plants a week with 60 recipes designed to help you meet these goals.
Potato Salad
Potato salad is a great source of resistant starch and a delicious option for summer.
Just cooked still warm potatoes soak up delicious vinaigrette – they don’t have to be drenched in mayonnaise in France they are usually tossed with vinaigrette. Add in whatever crunchy fresh summer veg you have to hand; radishes, red onions, baby tomatoes or courgettes, chopped fennel and or celery and green herbs like parsley, chives and dill. I love a mustardy vinaigrette and some sliced dill pickles – cornichons if you’re in France! Make the vinaigrette with lemon juice for a lovely summer flavour or cider vinegar for even more gut friendly probiotic. If you want to make it into a main rather than a side dish, add some boiled eggs and serve with a green salad. Use small summer potatoes so you can keep the skins on for extra fibre and vitamins.