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6 Friday, September 13, 2024 brooklintowncrier.com In the nutrition world, no matter what your reasons are, there is one conclusion that can be made from selecting more plant-based, whole food items. That is, the positive effect they have on the digestive system from the moment it hits your stomach to being eliminated as a bowel movement (okay, poop). What we see from foods such as fruits, vegetables, nuts, and legumes is an increase in dietary fibre. Fibre is a non-digestible carbohydrate. Its role is to help promote regular bowel movements, It can lower cholesterol levels and even make you feel fuller longer. If you experience irregular or tough bowel movements or have been diagnosed with high cholesterol, checking your fibre intake might be a good idea. Recommended amounts According to Health Canada, Canadians should strive for a recommended daily intake (RDI) of 25g and 38g for females and males, respectively. Unfortunately, there are so many who are not even meeting half the RDI. Children are recommended to consume upwards of 20g of daily fibre intake. One thing to keep in mind when increasing your fibre intake from plant-based foods is to also further increase your fluid consumption. Water, in combination with fibre, specifically soluble fibre found in apples, pears, carrots, edamame, beans, and more, assists with the digestion of carbohydrates. It binds to the cholesterol and fat found in foods and also assists with bringing them to an inevitable bowel movement. Two types In contrast to soluble fibre, there is also insoluble fibre. This type does not absorb water but still plays a valuable role in clearing the colon by bulking up a stool and making it pass more quickly. Insoluble fibre is found in the tougher parts of existing vegetables like the stalks of asparagus, broccoli stems, the peels/skin of many fruits, nuts and other carbohydrate sources like wheat bran or whole grains. We need a combination of both types of carbohydrates to be healthy and maximize the benefits of a good bowel movement. A great place to start is tracking your fibre intake either by putting pen to paper or using an app. You might be shocked at how little you get from your existing nutrition intake. Making a few simple swaps can get you cleared up. Brittany Dunbar, MSc, is a Brooklin sport nutritionist and personal trainer. Email: brittfandc@gmail. com Thoughts on Fibre By Brittany Dunbar Brooklin is Tanya Tierney Country! Call or Text: 905.706.3131 office@tanyatierneyteam.com 49 Baldwin St. Brooklin *Based on units sold TREB MLS statistics