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There is so much information available when it comes to food and the "perfect" diet with such a push recently to look at protein intake I wanted to take a moment to focus your attention on the forgotten about macro nutrient - fibre.

There are two types of fibre in the diet: soluble and insoluble. Soluble and insoluble fibre are both important components of a healthy diet, but they have different effects on the body. This article is focusing on soluble fibre, and how to get more of it in your diet.

Soluble fiber is found in fruits, vegetables, nuts, seeds, and whole grains. Unlike insoluble fiber, which passes through the digestive system largely intact, soluble fiber dissolves in water to form a gel-like substance that can help regulate digestion, lower cholesterol levels, and reduce the risk of chronic diseases such as heart disease, diabetes, and cancer. Here are some of the benefits of incorporating soluble fiber into your diet:

1. Regulate digestion

Soluble fiber helps regulate digestion by slowing down the passage of food through the digestive system. This allows for better absorption of nutrients, while also preventing constipation and diarrhea. Soluble fiber also helps to balance the pH levels in the gut, which can improve overall digestive health.

2. Lower cholesterol levels

Soluble fiber binds with cholesterol in the intestine, preventing it from being absorbed into the bloodstream. This can help reduce low-density lipoprotein (LDL) or "bad" cholesterol levels, which in turn reduces the risk of heart disease.

3. Control blood sugar levels

Soluble fiber slows down the absorption of glucose in the bloodstream, which helps to stabilize blood sugar levels. This can be especially beneficial for people with diabetes or those at risk of developing the disease.

4. Promote weight loss

Soluble fiber helps you feel fuller for longer periods of time, which can help reduce the overall amount of food you consume. As a result, consuming more soluble fiber can aid in weight loss efforts.

5. Reduce the risk of chronic diseases

Studies have shown that diets high in soluble fiber can help reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer. This is due in part to the fiber's ability to control cholesterol and blood sugar levels and maintain a healthy weight.

Incorporating more soluble fiber into your diet can be as simple as adding more fruits, vegetables, nuts, and seeds to your meals. Whole grains, such as oats and barley, are also high in soluble fiber. By making small changes to your diet, you can improve your digestive health, reduce the risk of chronic diseases, and promote overall wellness.

Soluble fibre is an important part of a healthy diet, and naturopaths recommend that everyone should include it in their daily meals. Soluble fibre helps to reduce cholesterol levels, regulate blood sugar levels, and improve digestion. It also helps to keep you feeling fuller for longer, which can be beneficial for those looking to lose weight.

Soluble fibre is found in a variety of foods, including oats, barley, legumes, nuts, seeds, fruits, and vegetables. It is important to note that not all types of fibre are created equal – some are more beneficial than others. For example, oats contain beta-glucan, which has been shown to have a positive effect on cholesterol levels. Legumes contain both soluble and insoluble fibre, which helps to regulate digestion and keep you feeling full for longer.

In addition to its health benefits, soluble fibre also helps to keep your gut healthy. It helps to feed the beneficial bacteria in your gut, which can help to reduce inflammation and improve overall health. It is also important for regular bowel movements, as it helps to keep your stools soft and easy to pass.

Finally, soluble fibre can help to reduce the risk of certain diseases. Studies have shown that people who eat a diet high in soluble fibre are less likely to develop type 2 diabetes and heart disease. Furthermore, it may also help to reduce the risk of certain cancers.

If you're looking to increase your intake of soluble fibre, there are plenty of easy ways to do it. Start by adding oats to your breakfast – oatmeal is a great option, as it's high in fibre and can be easily customised with your favourite toppings. We have a range of breakfast toppers that can be incorporated into your morning oat routine. You can also add legumes to your meals – try adding lentils to soups or salads for a quick and easy boost of fibre. Finally, make sure you're including plenty of fruits and vegetables in your diet – these are packed with fibre and other essential nutrients.

The Herbal Connection offers a range of different types of soluble fibre products that can be incorporated into your diet or into your blends or food formulations.

By making small changes to your diet, you can easily increase your intake of soluble fibre. So don't forget to include it in your meals – it could make a big difference to your health!

Needing ingredients for your products contact the team at the Herbal Connection, and let us help you with sourcing your ingredients and finding the right product for your needs.