In one of my earliest posts, I focused on encouraging individuals to get enough water throughout the day to keep your skin happy. Having sufficient water intake will help to prevent constipation; getting enough fibre in your diet and exercising regularly will also to prevent constipation. If you want flawless skin, you need to make sure you are regular. To help you get regular, make sure to get enough fibre throughout the day.
How much fibre do you need per day?
For an adult female between the age of 18-64, you need 25 grams of fibre/day. For a adult male between the age of 18-64, you need 38 grams of fibre/day.
Did you know there are two types of fibre?
There is soluble fibre and insoluble fibre. What is the difference? Soluble fibre is the type of fibre where it can help you improve blood sugar levels, cholesterol levels and help to increase the feeling of satiety. Insolube fibre is the type of fibre where it can help you improve bowel regularity. You can typically find insoluble fibre through skins of fruits and vegetables, skins of grains and/or seeds, bran and/or husks. Soluble fibre will make up the majority of your intake as sources include: the flesh of the vegetable/fruit/grain/beans/ seeds and/or nuts.
Did You Know?
(Source: Dietitians of Canada & Today’s Dietitian)
Vegetables highest in fibre include:
- French Beans: 18 g per 1 c
- Acorn Squash: 9 g per 1 c
- Brussel Sprouts: 6 g per 1 c
- Broccoli: 5 g per 1 c
Fruits highest in fibre include:
- Raspberries OR Blackberries OR fresh figs: 8 g per 1 c
- Avocado: 7 g per 1/2
- Prunes: 6 g per 1/2 c
- Kumquats: 6 g per 5 fruits
- Pear with skin: 5 g per fruit
Beans highest in fibre include:
- Navy Beans: 19 g per 1 c
- White Beans: 19 g per 1 c
- Adzuki Beans: 17 g per 1 c
- Kidney Beans: 16 g per 1c
- Lentils: 8 g per 1 c
Nuts/seeds highest in fibre include:
- Flax or Chia Seeds: 8 g in 1/4 c serving
- Almonds: 4 g in 1/4 c
- Pistachios: 3 g in 1/4 c
If that sounds like a lot of fibre in a day. It is but it is achievable. On average, Canadians (both males and females) only get half the required amount.