1 00:00:00,120 --> 00:00:02,880 Speaker 1: Oh hello, welcome to healthy Ish, your daily podcast from 2 00:00:02,880 --> 00:00:06,160 Speaker 1: Body and Soul. I hope you are feeling healthy and well. 3 00:00:06,240 --> 00:00:10,399 Speaker 1: I am Felicity Harley. Now, folks, we have some new 4 00:00:10,440 --> 00:00:14,160 Speaker 1: research about fiber and we thought you might be interested 5 00:00:14,200 --> 00:00:16,200 Speaker 1: in it. To share more, I'm joined in the studio 6 00:00:16,200 --> 00:00:19,680 Speaker 1: by clinical nutritionist and best selling author Lee Holmes. She's 7 00:00:19,720 --> 00:00:21,960 Speaker 1: going to fill us in on the research and tell 8 00:00:22,040 --> 00:00:24,560 Speaker 1: us exactly how much fiber we should be eating every 9 00:00:24,640 --> 00:00:26,880 Speaker 1: day and where to get it from. Yes, it's the 10 00:00:26,920 --> 00:00:29,920 Speaker 1: basics today. If you do like what you hear from Lee, 11 00:00:30,000 --> 00:00:32,040 Speaker 1: I know you will listening to Extra Healthy ISHU, where 12 00:00:32,080 --> 00:00:36,000 Speaker 1: she shares her story of overcoming long COVID. You can 13 00:00:36,200 --> 00:00:48,600 Speaker 1: search for that wherever we get podcasts. We welcome to 14 00:00:48,720 --> 00:00:49,640 Speaker 1: healthy Ish. 15 00:00:49,680 --> 00:00:52,440 Speaker 2: Thank you for having me. It's really exciting to be here. Yeah, 16 00:00:52,560 --> 00:00:53,120 Speaker 2: nice to meet you. 17 00:00:53,280 --> 00:00:55,840 Speaker 1: I've followed you for many years and watched all your 18 00:00:55,840 --> 00:00:56,800 Speaker 1: books pop up. 19 00:00:57,360 --> 00:00:58,720 Speaker 2: How many now eleven? 20 00:00:58,880 --> 00:01:00,960 Speaker 1: Well done, and so it's nice to have you in 21 00:01:00,960 --> 00:01:01,320 Speaker 1: the studio. 22 00:01:01,520 --> 00:01:03,080 Speaker 2: Yeah, thank you so much for having me. 23 00:01:03,320 --> 00:01:05,319 Speaker 1: Talking about what might seem a boring topic, but a 24 00:01:05,440 --> 00:01:08,760 Speaker 1: very interesting topic. Well, apparently nearly half of Australians still 25 00:01:08,760 --> 00:01:11,640 Speaker 1: admit to not knowing how much fiber they should be 26 00:01:11,640 --> 00:01:14,520 Speaker 1: eating daily. I am one of those, are you yes, 27 00:01:14,760 --> 00:01:15,560 Speaker 1: tell us about this? 28 00:01:15,680 --> 00:01:15,880 Speaker 2: Yeah. 29 00:01:15,959 --> 00:01:19,319 Speaker 3: So there was new research conducted by my Fitness Pal 30 00:01:19,800 --> 00:01:23,800 Speaker 3: into fiber and nearly half of Australians do not know 31 00:01:23,880 --> 00:01:26,520 Speaker 3: how much fiber they're eating at all, which kind of 32 00:01:26,600 --> 00:01:30,479 Speaker 3: indicates to us that fiber. We need more nutrition education 33 00:01:30,760 --> 00:01:33,720 Speaker 3: and awareness around fiber. And they don't know, you know, 34 00:01:33,760 --> 00:01:36,080 Speaker 3: what foods have fiber in them and how much fiber 35 00:01:36,120 --> 00:01:36,800 Speaker 3: to have a day. 36 00:01:36,920 --> 00:01:38,160 Speaker 2: So yeah, it's a really big thing. 37 00:01:38,520 --> 00:01:40,040 Speaker 1: I have to say. I do know that I'm eating 38 00:01:40,120 --> 00:01:42,600 Speaker 1: enough because I'm obviously regular. That's the sign you're eating enough. 39 00:01:43,280 --> 00:01:45,800 Speaker 2: That is why I signed one of the sub absolutely. Okay, 40 00:01:46,160 --> 00:01:48,279 Speaker 2: so how much should we be eating? 41 00:01:48,600 --> 00:01:50,880 Speaker 3: Yeah, so for an adult in Australia, for women, it's 42 00:01:50,880 --> 00:01:53,360 Speaker 3: about twenty five grams of fiber and for men it's 43 00:01:53,400 --> 00:01:57,200 Speaker 3: about thirty grams of fiber a day. So I think that, 44 00:01:57,520 --> 00:01:59,760 Speaker 3: you know, one of the ways to really ensure that 45 00:01:59,760 --> 00:02:03,240 Speaker 3: you're getting that amount of fiber is looking at nutrition labels, 46 00:02:03,400 --> 00:02:06,919 Speaker 3: you know, reading the pack, checking the fiber contents, looking 47 00:02:06,960 --> 00:02:09,639 Speaker 3: at maybe downloading my fitness Power, which is a great 48 00:02:09,760 --> 00:02:13,120 Speaker 3: nutrition app where you can actually track your macros, you 49 00:02:13,160 --> 00:02:15,320 Speaker 3: can track your nutrition, which is really good. 50 00:02:15,360 --> 00:02:17,240 Speaker 2: Actually, they've got a new gut health. 51 00:02:17,080 --> 00:02:19,359 Speaker 3: Plan on there as well, which is interesting with recipes 52 00:02:19,400 --> 00:02:22,240 Speaker 3: and things like that. Also, maybe it's a bit laborious, 53 00:02:22,280 --> 00:02:24,600 Speaker 3: but keeping a food diary, if you're really into it 54 00:02:24,639 --> 00:02:26,919 Speaker 3: and you really want to know how much fiber you're eating, 55 00:02:27,000 --> 00:02:27,480 Speaker 3: you can do that. 56 00:02:27,720 --> 00:02:31,080 Speaker 1: It's good to keep a diary because even for a week, 57 00:02:31,800 --> 00:02:34,320 Speaker 1: just to give you some idea of well, not just fiber, 58 00:02:34,400 --> 00:02:36,680 Speaker 1: but how much content you're eating or I agree, how 59 00:02:36,760 --> 00:02:37,600 Speaker 1: much fats and. 60 00:02:37,720 --> 00:02:39,280 Speaker 2: Yeah that I totally agree. 61 00:02:39,320 --> 00:02:42,400 Speaker 3: And also on a daily basis, things change so much, 62 00:02:42,440 --> 00:02:44,600 Speaker 3: so looking at it over a week is a really 63 00:02:44,639 --> 00:02:46,760 Speaker 3: good way to look at it, I think, rather than 64 00:02:46,800 --> 00:02:50,519 Speaker 3: just going oh, one day on its own singularly, over 65 00:02:50,560 --> 00:02:52,799 Speaker 3: a week, things spread out and then you can go, okay, 66 00:02:52,840 --> 00:02:55,120 Speaker 3: so I ate more fiber on Tuesday, and I didn't 67 00:02:55,200 --> 00:02:57,080 Speaker 3: do much on Wednesdays, so maybe I'll have a bit 68 00:02:57,160 --> 00:02:58,560 Speaker 3: more on Thursday sort of thing. 69 00:02:58,720 --> 00:03:03,040 Speaker 1: You know, what is other signs that we perhaps aren't 70 00:03:03,080 --> 00:03:05,200 Speaker 1: getting enough that we need more. 71 00:03:05,320 --> 00:03:08,760 Speaker 3: Yeah, so fiber is really linked to gut health, so 72 00:03:08,960 --> 00:03:11,679 Speaker 3: it really really helps you become regular. So if you're 73 00:03:11,720 --> 00:03:14,079 Speaker 3: constipated and things like that. It may mean that you're 74 00:03:14,080 --> 00:03:17,080 Speaker 3: not eating enough fiber. If you're tired after eating, if 75 00:03:17,080 --> 00:03:19,320 Speaker 3: you get bloated, if you get gas, that's a sign 76 00:03:19,360 --> 00:03:22,799 Speaker 3: of a sort of imbalance in your microbiome, so that 77 00:03:22,880 --> 00:03:24,440 Speaker 3: can be from fiber as well. 78 00:03:24,680 --> 00:03:26,560 Speaker 2: Definitely feeling tired as well. 79 00:03:27,480 --> 00:03:29,640 Speaker 3: Fiber is so important for so many things, not just 80 00:03:29,720 --> 00:03:32,560 Speaker 3: gut health, but also weight management because when you're eating fiber, 81 00:03:32,639 --> 00:03:35,119 Speaker 3: you're feeling full and you're not eating as much because 82 00:03:35,160 --> 00:03:37,960 Speaker 3: you're feeling that feeling of fullness, which is good blood 83 00:03:38,000 --> 00:03:39,160 Speaker 3: sugar regulation as well. 84 00:03:39,200 --> 00:03:40,960 Speaker 2: It's really good for that and cholesterol. 85 00:03:41,360 --> 00:03:44,840 Speaker 3: So there are many many things that fiber really helps 86 00:03:44,880 --> 00:03:45,240 Speaker 3: out with. 87 00:03:45,520 --> 00:03:46,880 Speaker 2: Do you how do you keep a track? 88 00:03:46,920 --> 00:03:48,600 Speaker 1: I mean you're a pro of this, I mean, is 89 00:03:48,640 --> 00:03:51,800 Speaker 1: it and perhaps not just fiber but other like protein 90 00:03:52,280 --> 00:03:55,160 Speaker 1: and carbs, And I mean do you I actually innately 91 00:03:55,200 --> 00:03:55,520 Speaker 1: know this? 92 00:03:56,080 --> 00:03:58,880 Speaker 3: No, not really, but I use my fitness power personally. 93 00:03:59,120 --> 00:04:01,040 Speaker 3: I do that every year, and I do check it 94 00:04:01,280 --> 00:04:04,200 Speaker 3: and I do put in my food every day. I'm 95 00:04:04,520 --> 00:04:07,360 Speaker 3: turning fifty seven next month and I hit menopause. 96 00:04:07,400 --> 00:04:10,040 Speaker 2: What and I started to thank you. 97 00:04:10,480 --> 00:04:12,640 Speaker 3: I started to put on a bit of weight and 98 00:04:12,680 --> 00:04:15,000 Speaker 3: it was just menopause weight. And so that's why I 99 00:04:15,040 --> 00:04:18,080 Speaker 3: went to the app to try and put in these 100 00:04:18,160 --> 00:04:20,400 Speaker 3: amount of calories I was eating and just really track 101 00:04:20,480 --> 00:04:22,840 Speaker 3: my macros and eat a little bit more protein because 102 00:04:22,880 --> 00:04:25,240 Speaker 3: that was that actually really helped me as well to 103 00:04:25,360 --> 00:04:27,440 Speaker 3: lose the kind of excess weight that I put on 104 00:04:27,520 --> 00:04:30,680 Speaker 3: during menopause. Yeah, so I find that really helpful. That's 105 00:04:30,760 --> 00:04:31,760 Speaker 3: kind of how I do it. 106 00:04:31,920 --> 00:04:33,040 Speaker 2: That's refreshing to hear. 107 00:04:33,400 --> 00:04:36,159 Speaker 1: Then you know that even someone who is an expert 108 00:04:36,200 --> 00:04:37,960 Speaker 1: in this field and nutrition and knows what they should 109 00:04:37,960 --> 00:04:41,120 Speaker 1: be eating, still you know we still need got it. 110 00:04:41,200 --> 00:04:45,400 Speaker 2: We definitely do. We one hundred percent for sure. 111 00:04:45,720 --> 00:04:48,560 Speaker 1: So talk to us about some of the foods we 112 00:04:48,600 --> 00:04:49,400 Speaker 1: should be eating. 113 00:04:49,920 --> 00:04:51,919 Speaker 3: Yeah, so some of the foods that we should be 114 00:04:51,920 --> 00:04:54,920 Speaker 3: eating are things like fruits with the peel on, so apples, 115 00:04:55,040 --> 00:04:58,280 Speaker 3: berries are really good things like that. Veggies we all 116 00:04:58,279 --> 00:05:00,560 Speaker 3: know veggies are really important for five but keeping that 117 00:05:00,680 --> 00:05:02,240 Speaker 3: skin on as well is really helpful. 118 00:05:02,560 --> 00:05:03,720 Speaker 2: But other things like. 119 00:05:03,720 --> 00:05:08,080 Speaker 3: Lentils and dull and beans and good good sort of 120 00:05:08,120 --> 00:05:09,080 Speaker 3: grains as well. 121 00:05:09,360 --> 00:05:11,720 Speaker 2: Brown rice is really good those kinds of things. 122 00:05:11,760 --> 00:05:14,279 Speaker 3: Cooked and cooled rice is a good predigested sort of 123 00:05:14,760 --> 00:05:17,440 Speaker 3: fiber which is really good for you as well, nuts 124 00:05:17,440 --> 00:05:19,960 Speaker 3: and seeds. So in the morning, so it's winter in Australia, 125 00:05:20,000 --> 00:05:22,680 Speaker 3: now you're having a bowl of porridge with oats and 126 00:05:22,680 --> 00:05:24,280 Speaker 3: then you put some cheer seeds on top. 127 00:05:24,400 --> 00:05:25,960 Speaker 2: That's a really good source of fiber. 128 00:05:26,320 --> 00:05:30,160 Speaker 1: Actually, I have to say I started adding a teaspoon 129 00:05:30,200 --> 00:05:33,479 Speaker 1: of cheese seeds to my breakfast probably about a year ago. Yeah, 130 00:05:33,640 --> 00:05:36,440 Speaker 1: and I really noticed the difference in how regular I 131 00:05:36,520 --> 00:05:39,640 Speaker 1: became like it was just such an easy thing to do. 132 00:05:40,240 --> 00:05:42,680 Speaker 1: And now I sneak it onto my kid's breakfast when 133 00:05:42,680 --> 00:05:43,320 Speaker 1: they're not looking. 134 00:05:43,440 --> 00:05:47,920 Speaker 2: I just call it the magic dust, the magic dust. 135 00:05:47,920 --> 00:05:50,160 Speaker 1: And then but now one of my kids is too 136 00:05:50,160 --> 00:05:51,919 Speaker 1: smart for you say, oh, my magic dust makes it 137 00:05:51,920 --> 00:05:52,640 Speaker 1: taste terrible. 138 00:05:52,720 --> 00:05:53,200 Speaker 2: Oh really. 139 00:05:53,279 --> 00:05:55,200 Speaker 3: There's black seeds as well, which I really like in 140 00:05:55,240 --> 00:05:57,080 Speaker 3: the hot seed meal that you can put on and 141 00:05:57,120 --> 00:06:00,640 Speaker 3: into smoothies as well. And black seeds are really iron fiber, 142 00:06:00,880 --> 00:06:02,240 Speaker 3: So that's another thing you could do. 143 00:06:02,320 --> 00:06:04,560 Speaker 1: It's just went back to the veggies and keeping the 144 00:06:04,640 --> 00:06:08,600 Speaker 1: skin on. Do you keep the skin on carrots? Like, 145 00:06:08,640 --> 00:06:09,360 Speaker 1: how do you do that? 146 00:06:09,720 --> 00:06:11,680 Speaker 3: I actually do when I have a smoothie, so I 147 00:06:11,760 --> 00:06:12,800 Speaker 3: just throw the whole thing in. 148 00:06:12,880 --> 00:06:14,720 Speaker 2: Maybe I'm lazy, but I do just kind of. 149 00:06:14,680 --> 00:06:16,400 Speaker 1: Throw it because the nutrients are in the skin. 150 00:06:17,160 --> 00:06:17,840 Speaker 2: Yeah, a lot of. 151 00:06:17,800 --> 00:06:21,200 Speaker 3: Them are in the fiber. The fu content is also 152 00:06:21,279 --> 00:06:21,760 Speaker 3: in the skin. 153 00:06:22,640 --> 00:06:23,360 Speaker 2: So that's what I do. 154 00:06:23,400 --> 00:06:25,520 Speaker 3: And when you're doing say a stir fry, if you're 155 00:06:25,520 --> 00:06:28,560 Speaker 3: doing zacchini and things like that, you can just leave 156 00:06:28,560 --> 00:06:30,279 Speaker 3: that on. And then with broccoli you can use the 157 00:06:30,320 --> 00:06:32,200 Speaker 3: stalks in a stir fry as well. If you're doing 158 00:06:32,200 --> 00:06:35,400 Speaker 3: something like that, Yes, low cooking, I generally pile in 159 00:06:35,480 --> 00:06:36,280 Speaker 3: some sweet potato. 160 00:06:36,440 --> 00:06:39,680 Speaker 2: I usually can d and keep the skin on, you know. Yeah, Yeah, 161 00:06:39,680 --> 00:06:40,359 Speaker 2: that's how I do it. 162 00:06:40,400 --> 00:06:42,640 Speaker 1: Why do we struggle so much with getting fiber into 163 00:06:42,720 --> 00:06:43,400 Speaker 1: our diet. 164 00:06:43,640 --> 00:06:45,760 Speaker 3: I think it's something that we don't really think about it, Like, 165 00:06:45,800 --> 00:06:48,279 Speaker 3: it's not really a macro macro Like it's not like 166 00:06:48,440 --> 00:06:51,279 Speaker 3: carbs or fats that we think about or protein. It's 167 00:06:51,279 --> 00:06:53,840 Speaker 3: just one of those things that we don't really talk about. 168 00:06:53,880 --> 00:06:55,640 Speaker 3: We don't really talk about gut health, do we your 169 00:06:55,720 --> 00:06:58,160 Speaker 3: bowel movement so much. It is still a little bit 170 00:06:58,160 --> 00:07:00,520 Speaker 3: of one of the things that we don't really talk 171 00:07:00,520 --> 00:07:03,200 Speaker 3: about much. So I think maybe, but there's so much 172 00:07:03,360 --> 00:07:06,719 Speaker 3: new research now around fiber and how important it is 173 00:07:06,760 --> 00:07:09,080 Speaker 3: for overall health. And the gut is the engine room, 174 00:07:09,200 --> 00:07:11,400 Speaker 3: So if you start there, you're going to feel a 175 00:07:11,400 --> 00:07:13,320 Speaker 3: lot better if you're making changes there. 176 00:07:13,360 --> 00:07:15,600 Speaker 1: I think, how do you know if you're eating too much? 177 00:07:16,480 --> 00:07:18,680 Speaker 3: I think if you're eating too much, you could get 178 00:07:19,160 --> 00:07:22,520 Speaker 3: a bit of bloating. With too much you know, cruciferous 179 00:07:22,640 --> 00:07:25,400 Speaker 3: vege and things like that, and lots of veg, you 180 00:07:25,440 --> 00:07:27,120 Speaker 3: know what I mean, and lots of dial you can 181 00:07:27,160 --> 00:07:30,679 Speaker 3: get a bit bloated. So I think balance is key 182 00:07:30,760 --> 00:07:31,800 Speaker 3: with everything, you know. 183 00:07:32,000 --> 00:07:34,600 Speaker 1: I went to a funeral on Monday. It was my 184 00:07:34,720 --> 00:07:39,160 Speaker 1: Auntie's mother, so my AUNTI my marriage and gladys Inn 185 00:07:39,360 --> 00:07:42,200 Speaker 1: was was one hundred and four point eight. Wow, yes, 186 00:07:42,640 --> 00:07:45,200 Speaker 1: wow her and she was very health conscious and I 187 00:07:45,200 --> 00:07:47,960 Speaker 1: probably didn't appreciate that till to the funeral and all 188 00:07:47,960 --> 00:07:50,960 Speaker 1: the grandkids and great grandkids got up and spoke. But 189 00:07:52,240 --> 00:07:55,000 Speaker 1: her biggest health edit was just simplicity. Yes, yeah, just 190 00:07:55,160 --> 00:07:56,000 Speaker 1: simple eating. 191 00:07:56,280 --> 00:07:56,920 Speaker 2: Yeah. 192 00:07:56,960 --> 00:08:02,160 Speaker 1: And I suppose often that's lost in our wellness obsessed society. Yeah, 193 00:08:02,240 --> 00:08:04,360 Speaker 1: it's coming back to simplicity, I agree. 194 00:08:04,440 --> 00:08:06,880 Speaker 3: And with wellness, do you notice this that it's all 195 00:08:06,920 --> 00:08:10,480 Speaker 3: about the new and the words you can't pronounce and 196 00:08:10,520 --> 00:08:12,840 Speaker 3: the ingredients from the congo and all of that, you know, 197 00:08:13,000 --> 00:08:15,040 Speaker 3: that sort of stuff. And I think going back to 198 00:08:15,080 --> 00:08:17,920 Speaker 3: real food and traditional sort of cooking methods and simple 199 00:08:17,960 --> 00:08:21,320 Speaker 3: things is really good. My grandmother was also well actually 200 00:08:21,320 --> 00:08:24,120 Speaker 3: one hundred and three when she would it, and her 201 00:08:24,480 --> 00:08:27,440 Speaker 3: whole thing was about humor. She's like, just enjoy yourself 202 00:08:27,440 --> 00:08:30,000 Speaker 3: and have a bit of humor, and you know, balance 203 00:08:30,080 --> 00:08:32,240 Speaker 3: is key and that kind of thing. Yeah, yeah, yeah, 204 00:08:32,280 --> 00:08:34,240 Speaker 3: she was also in balance all the way. And five 205 00:08:34,360 --> 00:08:37,760 Speaker 3: might be boring, but yeah, it's a necessity. Absolutely. 206 00:08:37,880 --> 00:08:39,640 Speaker 1: Thank you for coming on healthy Ish, Thank you for 207 00:08:39,640 --> 00:08:44,760 Speaker 1: having me well, my friends, no excuses get into more 208 00:08:44,760 --> 00:08:46,480 Speaker 1: fiber today. And by the way, Lee does have a 209 00:08:46,520 --> 00:08:49,120 Speaker 1: new book out. It is called Nature's Way Too Healing. 210 00:08:49,160 --> 00:08:53,319 Speaker 1: It is all about her dare I say, Journey of 211 00:08:53,520 --> 00:08:57,360 Speaker 1: healing from suffering from long COVID. If you do enjoy 212 00:08:57,400 --> 00:08:59,720 Speaker 1: this chat with Lee, jump on tell us rate and 213 00:08:59,800 --> 00:09:02,560 Speaker 1: red you it, or you can of course subscribe too 214 00:09:02,600 --> 00:09:04,760 Speaker 1: healthy Ish, share this set with a friend, share the 215 00:09:04,840 --> 00:09:07,079 Speaker 1: love look on too body and sooul dot com dot you. 216 00:09:07,120 --> 00:09:09,760 Speaker 1: If you need any more info, follow us on socials. 217 00:09:09,760 --> 00:09:13,160 Speaker 1: Of course, our print edition which is out in your 218 00:09:13,200 --> 00:09:16,560 Speaker 1: local Sunday paper grab that one, and until tomorrow stay 219 00:09:16,640 --> 00:09:22,880 Speaker 1: healthy ish