SO, WHAT IS DIETRY FIBRE?
Fibre is a complex carbohydrate that the body is unable to break down, digest or absorb. As a result, it passes through the gut and into the colon where bacteria can chow down on it. Yum. It’s found naturally in plants, such as beans, nuts, fruit, vegetables… MOJU Prebiotic Shots… 👀
While foods won’t be exclusively one type of fibre (they contain a mix) they’re classified into 4 categories:
SOLUBLE
Soluble fibre is found in: oats, peas, beans, apples, citrus fruits, carrots, barley, MOJU prebiotic shot , and nuts. These foods dissolve to form a gel-like substance (hence ‘soluble’) which is a veritable feast for the friendly bacteria living in your colon. As a very handy bonus feature, it also helps to soften the stool so it passes easier. Happy gut, happy butt.
INSOLUBLE
As the name suggests, non-soluble fibre doesn’t dissolve. And as a result, it can’t be digested… but it does help bulk your stool up, so helps to push it through the digestive tract. Maybe not the most glam of jobs, but in bodily terms, very useful. The following foods contain insoluble fibre: wheat bran, cauliflower, brown rice, carrots, cucumbers, tomatoes, nuts… and yes, the MOJU Prebiotic Shot.
RESISTANCE STARCH
It may sound like a character from Les Mis, but actually, Resistance Starch’s role is much more impressive. Made of stern stuff, it can’t be digested in your stomach or small intestine – serving as food for the friendly bacteria in your colon. You’ll find it in green bananas, raw oats, nuts… yes, the MOJU Prebiotic Shot… and cooled potatoes. (Yes, this last one’s specific AF we know, but it’s just a fact that they contain more starch than freshly cooked ones.)
As well as benefiting your bacteria and your overall health, Resistance Starch is another bulking agent for your stool that keeps it moving through your colon.
PREBIOTICS
Okay, so a bit of a weird one: all prebiotics are classed as fibre, but not all fibre is prebiotic. (Bear with…)
So, the definition of a prebiotic is ‘a non-digestible food ingredient that beneficially affects the host by selectively stimulating the growth and/or activity of one of a limited number of bacteria in the colon and thus improves your health.” The thing is, there are only a few compounds that actually meet this criteria, including inulin, lactulose, FOS and GOS. You’ll find these in onions, garlic, asparagus, artichokes, legumes, oat milk, cow’s milk, human milk… and the MOJU Prebiotic Shot.
GOT IT. SO WHEN SHOULD I CONSUME IT?
Daily, baby. And here’s for why. Eating plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer.
Government guidelines published in July 2015 say our dietary fibre intake should be 30g a day (if not higher) as part of a healthy balanced diet. Unfortunately, we’re WOEFULLY short of this, with most adults consuming half or lower than the recommended daily intake. We need to find ways to increase our intake – which is where the MOJU Prebiotic Shot comes into its prime. With 6.1g of fibre per 100ml, it gives you the head start you need to hit 30g.
Children under the age of 16 don't need as much fibre in their diet as older teenagers and adults, but they still need more than they get currently:
- 2 to 5 year-olds: need about 15g of fibre a day
- 5 to 11 year-olds: need about 20g
- 11 to 16 year-olds: need about 25g (more info)
HOW SHOULD I BE CONSUMING IT?
As with most things, it’s best consumed as part of a balanced diet and come from a wide range of fruits and vegetables. In fact, research has shown that if you can pack away 30 different types a week, you’ll be well on your way to some great benefits. That’s because you and your bacteria will be provided with a variety of nutrients.
It’s for this reason that the MOJU Prebiotic Shot contains ingredients you’d not typically eat regularly – including green banana, golden kiwi, baobab and chicory inulin.
WHY SHOULD YOU CONSUME IT?
Glad you’ve asked, because we’ve still not even covered half of the good stuff. (And no, it’s not just getting you to go to the loo more regularly…)
FIBRE SUPPORTS HEART HEALTH
In a recent study into soluble fibre, The University of Queensland found that it can reduce blood cholesterol levels. As a result, this lowers the risk of heart disease and strokes. That’s as well as promising findings from a study carried out in 2015 that reported a lower risk of blood pressure in connection with a high fibre diet.
FIBRE HELPS REGULATE BLOOD SUAGR
Choosing high fibre foods that contain soluble fibres slow down the rate at which sugars are absorbed into your blood stream, ultimately leading to a reduction in blood sugar spike. This is because fibre delays the rate at which the stomach empties food and means absorption can be slowed to a steadier rate.
FIBRE CAN HELP YOU MANAGE WEIGHT
Another nifty trick of fibre is that it makes you feel fuller, so your appetite is more satisfied. A 2015 study showed that participants who managed to consume their daily goal of 30g of fibre lost an average of 2.1kg of weight in 12 months. Who knew?
FIBRE MAY HELP YOU LIVE LONGER
A journal paper called The Lancet released a report in 2019 that showed people eating more than 25g per day of fibre are 15-30% less likely to die from any cause compared to those eating under 15g daily – including from heart disease and diabetes. The scientist also found that people eating more fibre had an overall lower blood pressure, weight, and cholesterol levels too. (link)
FIBRE FEEDS YOUR BACTERIA
As fibre cannot be digested and absorbed it acts as food for your friendly bacteria by allowing them to feast and multiply. This leads to a plethora of benefits for us, as they synthesise vitamins and nutrients, create energy, produce short chain fatty acids, and out-compete the bad bacteria. All of which results in better immune function, mental health and many other aspects of health (link)
OKAY, I'M SOLD. HOW CAN I GET MORE IN MY DIET?
Take things slowly, don’t go from 0-30g overnight otherwise you will probably be hit with gas and bloating! Ensure you drink more fluids as fibre absorbs water so you need to drink enough to keep stools soft and to keep you hydrated.
AN EXAMPLE A DAY:
Fibre at breakfast
MOJU Prebiotic shot,
50g of Organic Porridge Oats, 15g of peanut butter, 20g of blueberries and 20g of ground flaxseed (15.56g of fibre)
Fibre at lunch
Chickpea curry
provides 10g of fibre
Fibre at dinner
Mexican bean soup with guacamole provides 20g of fibre
Total = 45.56 grams of fibre
