There's more to fibre than just your gut health. It's epic for your health and fitness in general.
You’ve probably heard this already, but most of us need to eat more fibre, especially if you’re on a mission to overhaul your lifestyle, unlock your potential, embrace healthier habits, conquer your fitness goals, and become the best version of you possible. The way we see it, fibre is a low-key superhero when it comes to your health, and linked to a ton of preventative health benefits that extend way beyond just helping you poop.
Unfortunately, most people don’t eat enough fibre, which is exactly why we're about to take a deep dive into this epic area of nutrition. Okay, so it may not have a visible cape, but it still deserves its title as a true champion in your fitness journey. Whether you're a seasoned athlete or just starting out on your fitness journey, trying to eat better or want to learn more about the food served at our fitness retreats, fibre needs to become your most trusted sidekick when achieving your fitness milestones – and here’s why:
Understanding the Fibre Force
Before we get all giddy about fibre's prowess, let's understand what this superfood is all about. So,. to break it down into its simplest form, fibre is just the indigestible part of plant-based foods, found in fruits, vegetables, whole grains, nuts, and seeds. Unlike proteins, fats, and carbohydrates, fibre doesn't get absorbed by our bodies. Instead, it journeys through our digestive system, leaving its magic along the way.
The Muscle-Boosting Magic of Fibre
Who needs a magic potion to boost muscle power when you have fibre on your side? Yepp. Fibre-rich foods can actually help you maintain steady energy levels, which is vital for your workouts. By slowing down the release of sugar into your bloodstream, fibre prevents energy crashes, keeping you strong and steady during those intense circuit sessions and gym trips.
The Fat-Blasting Fibre Fire
Fibre is for anyone looking to vanquish those stubborn fat cells. That’s because fibre is able to ignite the fat-blasting fire within you by not only keeping you feeling full for longer, but also curbing any urges to unnecessarily snack. What’s more, fibre-rich foods also bind to dietary fats, helping you flush them out of your system. Talk about a natural fat-burning strategy.
The Digestion Defender
A healthy gut is the secret weapon of every fitness enthusiast, and fibre is the ultimate digestion defender. By promoting regular bowel movements, fibre keeps your tummy happy and your digestive system running like a well-oiled machine. After all, a happy gut means a happier you, both inside and outside the gym.
The Antioxidant Avenger
In the battle against free radicals and oxidative stress, fibres swoop in as the antioxidant avenger. That’s right. Antioxidants found in fibre-rich foods neutralise these harmful compounds, while protecting your muscles and tissues from any damage caused by intense workouts. Kinda like with an ice bath, it’s time to say goodbye to that muscle soreness and inflammation, and wave hello to faster recovery times, meaning you can accelerate your fitness journey safely.
The Immunity Icon
No fitness journey is complete without a robust immune system to keep you in the game, which is just another reason to embrace more fibre in your diet. Playing the role of the immunity icon, fibre is able to fortify your body's defence mechanisms, especially with prebiotic fibres, which act as nourishment for good gut bacteria, giving your immune system a boost and helping you fend off those pesky illnesses.
The Cholesterol Champion
A true champion isn't just strong; it's also heart-smart – and fibre takes up the mantle of the cholesterol champion thanks to its ability to help lower bad LDL cholesterol levels in your blood. But here’s what makes it the real people’s champion: by reducing cholesterol absorption, fibre is also able to protect your heart and ensure that you have the stamina to crush your fitness goals for the long haul.
The Mindfulness Mentor
Fitness isn't just about the physical; it's also about mental strength. Always has been, always will be. What does this have to do with fibre? Well, fibre can become your mindfulness mentor, supporting your mental health by stabilising blood sugar levels and enhancing serotonin production. This is essential for adopting a balanced mood and reduced stress levels, giving you the perfect foundation to stay focused and determined on your fitness journey.
A Few Facts About Fibre
Ask a nutritionist how much fibre is recommended, and they’ll usually tell you 30 grams a day is good for your overall health. But adding just an extra 7g of fibre a day to your diet can have some incredible health benefits. We’re talking about lowering your risk of heart disease by 7%, bowel cancer by 7%, your chance of having a stroke by 7% and developing type II diabetes by 6%. That’s an incredible health boost from just a little tweak to your diet.
What 7 Grams of Fibre Looks Like
By this point, your mind is probably whirring with one thought: what does 7g of fibre even look like? Well, it’s not much. Nope. We’re talking about:
3 tablespoons of kidney beans
200g of collard greens
Rolled oat porridge with some apple and dried apricots
½ a jar of artichokes
2 handfuls of mixed nuts
1 tablespoon of flax seeds
A supergreen salad (like these delicious protein-packed salads)
Avocado and tomato on seeded bread
½ pack of three bean soup
1 slice of wholegrain toast with banana and peanut butter
3 tablespoons of shredded coconut
Fruit salad container
1.5 tablespoons of chia seeds
½ can of baked beans
That’s it. Simply adding one of those to your diet each day is all you need to reap some serious health benefits, drastically improve your gut health, enjoy more energy and burn fat a lot quicker.
The Role of Fibre at our Fitness Retreats
It’s no surprise why we’ve long harnessed the power of fibre at our all-inclusive fitness and wellness retreats (it's how we helped Georgia Harrison burn 5lbs of body fat in a few days). Think of it as our tasty secret weapon that provides each of our clients with everything the body deserves in order to build muscle, burn fat and lose weight. And the best part: by prioritising fibre-rich foods, our bespoke meal plans are able to keep your energy levels super-high and help you conquer every sweaty-session and workout challenge we put in front of you. Not to mention, fibre is the ultimate sidekick when it comes to blasting away unwanted fat and keeping your gut in tip-top shape. As we always say, it’s impossible to out-run a bad diet, which is why our team of chefs, nutritionists and dieticians are so focussed on nourishing your body from the inside out.
To Sum It All Up
Now that you've unlocked the true power of fibre in your fitness journey, you can start reaping the incredible benefits. From boosting your muscle power to blasting away unwanted fat, to defending your health on multiple fronts, fibre is the ultimate sidekick every health-conscious human needs. So, embrace the goodness of fibre-rich foods like fruits, veggies, whole grains, and nuts, and let this mighty nutrient elevate your fitness game to new heights.
Just remember: your fitness journey is a marathon, not a sprint. So, fuel up with fibre, stay consistent, and be kind to yourself throughout the process. Do this and you'll be amazed at how it transforms your body and mind, paving the way to a healthier, happier, and more active you.