WEBVTT - How much fibre do you really need?

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<v Speaker 1>Oh hello, welcome to healthy Ish, your daily podcast from

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<v Speaker 1>Body and Soul. I hope you are feeling healthy and well.

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<v Speaker 1>I am Felicity Harley. Now, folks, we have some new

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<v Speaker 1>research about fiber and we thought you might be interested

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<v Speaker 1>in it. To share more, I'm joined in the studio

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<v Speaker 1>by clinical nutritionist and best selling author Lee Holmes. She's

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<v Speaker 1>going to fill us in on the research and tell

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<v Speaker 1>us exactly how much fiber we should be eating every

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<v Speaker 1>day and where to get it from. Yes, it's the

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<v Speaker 1>basics today. If you do like what you hear from Lee,

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<v Speaker 1>I know you will listening to Extra Healthy ISHU, where

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<v Speaker 1>she shares her story of overcoming long COVID. You can

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<v Speaker 1>search for that wherever we get podcasts. We welcome to

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<v Speaker 1>healthy Ish.

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<v Speaker 2>Thank you for having me. It's really exciting to be here. Yeah,

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<v Speaker 2>nice to meet you.

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<v Speaker 1>I've followed you for many years and watched all your

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<v Speaker 1>books pop up.

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<v Speaker 2>How many now eleven?

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<v Speaker 1>Well done, and so it's nice to have you in

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<v Speaker 1>the studio.

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<v Speaker 2>Yeah, thank you so much for having me.

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<v Speaker 1>Talking about what might seem a boring topic, but a

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<v Speaker 1>very interesting topic. Well, apparently nearly half of Australians still

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<v Speaker 1>admit to not knowing how much fiber they should be

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<v Speaker 1>eating daily. I am one of those, are you yes,

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<v Speaker 1>tell us about this?

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<v Speaker 2>Yeah.

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<v Speaker 3>So there was new research conducted by my Fitness Pal

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<v Speaker 3>into fiber and nearly half of Australians do not know

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<v Speaker 3>how much fiber they're eating at all, which kind of

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<v Speaker 3>indicates to us that fiber. We need more nutrition education

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<v Speaker 3>and awareness around fiber. And they don't know, you know,

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<v Speaker 3>what foods have fiber in them and how much fiber

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<v Speaker 3>to have a day.

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<v Speaker 2>So yeah, it's a really big thing.

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<v Speaker 1>I have to say. I do know that I'm eating

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<v Speaker 1>enough because I'm obviously regular. That's the sign you're eating enough.

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<v Speaker 2>That is why I signed one of the sub absolutely. Okay,

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<v Speaker 2>so how much should we be eating?

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<v Speaker 3>Yeah, so for an adult in Australia, for women, it's

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<v Speaker 3>about twenty five grams of fiber and for men it's

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<v Speaker 3>about thirty grams of fiber a day. So I think that,

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<v Speaker 3>you know, one of the ways to really ensure that

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<v Speaker 3>you're getting that amount of fiber is looking at nutrition labels,

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<v Speaker 3>you know, reading the pack, checking the fiber contents, looking

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<v Speaker 3>at maybe downloading my fitness Power, which is a great

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<v Speaker 3>nutrition app where you can actually track your macros, you

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<v Speaker 3>can track your nutrition, which is really good.

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<v Speaker 2>Actually, they've got a new gut health.

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<v Speaker 3>Plan on there as well, which is interesting with recipes

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<v Speaker 3>and things like that. Also, maybe it's a bit laborious,

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<v Speaker 3>but keeping a food diary, if you're really into it

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<v Speaker 3>and you really want to know how much fiber you're eating,

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<v Speaker 3>you can do that.

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<v Speaker 1>It's good to keep a diary because even for a week,

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<v Speaker 1>just to give you some idea of well, not just fiber,

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<v Speaker 1>but how much content you're eating or I agree, how

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<v Speaker 1>much fats and.

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<v Speaker 2>Yeah that I totally agree.

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<v Speaker 3>And also on a daily basis, things change so much,

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<v Speaker 3>so looking at it over a week is a really

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<v Speaker 3>good way to look at it, I think, rather than

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<v Speaker 3>just going oh, one day on its own singularly, over

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<v Speaker 3>a week, things spread out and then you can go, okay,

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<v Speaker 3>so I ate more fiber on Tuesday, and I didn't

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<v Speaker 3>do much on Wednesdays, so maybe I'll have a bit

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<v Speaker 3>more on Thursday sort of thing.

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<v Speaker 1>You know, what is other signs that we perhaps aren't

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<v Speaker 1>getting enough that we need more.

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<v Speaker 3>Yeah, so fiber is really linked to gut health, so

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<v Speaker 3>it really really helps you become regular. So if you're

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<v Speaker 3>constipated and things like that. It may mean that you're

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<v Speaker 3>not eating enough fiber. If you're tired after eating, if

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<v Speaker 3>you get bloated, if you get gas, that's a sign

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<v Speaker 3>of a sort of imbalance in your microbiome, so that

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<v Speaker 3>can be from fiber as well.

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<v Speaker 2>Definitely feeling tired as well.

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<v Speaker 3>Fiber is so important for so many things, not just

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<v Speaker 3>gut health, but also weight management because when you're eating fiber,

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<v Speaker 3>you're feeling full and you're not eating as much because

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<v Speaker 3>you're feeling that feeling of fullness, which is good blood

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<v Speaker 3>sugar regulation as well.

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<v Speaker 2>It's really good for that and cholesterol.

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<v Speaker 3>So there are many many things that fiber really helps

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<v Speaker 3>out with.

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<v Speaker 2>Do you how do you keep a track?

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<v Speaker 1>I mean you're a pro of this, I mean, is

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<v Speaker 1>it and perhaps not just fiber but other like protein

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<v Speaker 1>and carbs, And I mean do you I actually innately

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<v Speaker 1>know this?

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<v Speaker 3>No, not really, but I use my fitness power personally.

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<v Speaker 3>I do that every year, and I do check it

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<v Speaker 3>and I do put in my food every day. I'm

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<v Speaker 3>turning fifty seven next month and I hit menopause.

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<v Speaker 2>What and I started to thank you.

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<v Speaker 3>I started to put on a bit of weight and

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<v Speaker 3>it was just menopause weight. And so that's why I

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<v Speaker 3>went to the app to try and put in these

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<v Speaker 3>amount of calories I was eating and just really track

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<v Speaker 3>my macros and eat a little bit more protein because

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<v Speaker 3>that was that actually really helped me as well to

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<v Speaker 3>lose the kind of excess weight that I put on

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<v Speaker 3>during menopause. Yeah, so I find that really helpful. That's

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<v Speaker 3>kind of how I do it.

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<v Speaker 2>That's refreshing to hear.

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<v Speaker 1>Then you know that even someone who is an expert

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<v Speaker 1>in this field and nutrition and knows what they should

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<v Speaker 1>be eating, still you know we still need got it.

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<v Speaker 2>We definitely do. We one hundred percent for sure.

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<v Speaker 1>So talk to us about some of the foods we

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<v Speaker 1>should be eating.

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<v Speaker 3>Yeah, so some of the foods that we should be

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<v Speaker 3>eating are things like fruits with the peel on, so apples,

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<v Speaker 3>berries are really good things like that. Veggies we all

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<v Speaker 3>know veggies are really important for five but keeping that

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<v Speaker 3>skin on as well is really helpful.

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<v Speaker 2>But other things like.

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<v Speaker 3>Lentils and dull and beans and good good sort of

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<v Speaker 3>grains as well.

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<v Speaker 2>Brown rice is really good those kinds of things.

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<v Speaker 3>Cooked and cooled rice is a good predigested sort of

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<v Speaker 3>fiber which is really good for you as well, nuts

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<v Speaker 3>and seeds. So in the morning, so it's winter in Australia,

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<v Speaker 3>now you're having a bowl of porridge with oats and

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<v Speaker 3>then you put some cheer seeds on top.

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<v Speaker 2>That's a really good source of fiber.

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<v Speaker 1>Actually, I have to say I started adding a teaspoon

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<v Speaker 1>of cheese seeds to my breakfast probably about a year ago. Yeah,

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<v Speaker 1>and I really noticed the difference in how regular I

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<v Speaker 1>became like it was just such an easy thing to do.

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<v Speaker 1>And now I sneak it onto my kid's breakfast when

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<v Speaker 1>they're not looking.

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<v Speaker 2>I just call it the magic dust, the magic dust.

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<v Speaker 1>And then but now one of my kids is too

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<v Speaker 1>smart for you say, oh, my magic dust makes it

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<v Speaker 1>taste terrible.

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<v Speaker 2>Oh really.

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<v Speaker 3>There's black seeds as well, which I really like in

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<v Speaker 3>the hot seed meal that you can put on and

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<v Speaker 3>into smoothies as well. And black seeds are really iron fiber,

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<v Speaker 3>So that's another thing you could do.

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<v Speaker 1>It's just went back to the veggies and keeping the

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<v Speaker 1>skin on. Do you keep the skin on carrots? Like,

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<v Speaker 1>how do you do that?

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<v Speaker 3>I actually do when I have a smoothie, so I

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<v Speaker 3>just throw the whole thing in.

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<v Speaker 2>Maybe I'm lazy, but I do just kind of.

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<v Speaker 1>Throw it because the nutrients are in the skin.

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<v Speaker 2>Yeah, a lot of.

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<v Speaker 3>Them are in the fiber. The fu content is also

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<v Speaker 3>in the skin.

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<v Speaker 2>So that's what I do.

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<v Speaker 3>And when you're doing say a stir fry, if you're

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<v Speaker 3>doing zacchini and things like that, you can just leave

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<v Speaker 3>that on. And then with broccoli you can use the

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<v Speaker 3>stalks in a stir fry as well. If you're doing

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<v Speaker 3>something like that, Yes, low cooking, I generally pile in

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<v Speaker 3>some sweet potato.

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<v Speaker 2>I usually can d and keep the skin on, you know. Yeah, Yeah,

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<v Speaker 2>that's how I do it.

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<v Speaker 1>Why do we struggle so much with getting fiber into

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<v Speaker 1>our diet.

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<v Speaker 3>I think it's something that we don't really think about it, Like,

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<v Speaker 3>it's not really a macro macro Like it's not like

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<v Speaker 3>carbs or fats that we think about or protein. It's

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<v Speaker 3>just one of those things that we don't really talk about.

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<v Speaker 3>We don't really talk about gut health, do we your

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<v Speaker 3>bowel movement so much. It is still a little bit

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<v Speaker 3>of one of the things that we don't really talk

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<v Speaker 3>about much. So I think maybe, but there's so much

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<v Speaker 3>new research now around fiber and how important it is

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<v Speaker 3>for overall health. And the gut is the engine room,

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<v Speaker 3>So if you start there, you're going to feel a

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<v Speaker 3>lot better if you're making changes there.

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<v Speaker 1>I think, how do you know if you're eating too much?

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<v Speaker 3>I think if you're eating too much, you could get

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<v Speaker 3>a bit of bloating. With too much you know, cruciferous

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<v Speaker 3>vege and things like that, and lots of veg, you

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<v Speaker 3>know what I mean, and lots of dial you can

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<v Speaker 3>get a bit bloated. So I think balance is key

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<v Speaker 3>with everything, you know.

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<v Speaker 1>I went to a funeral on Monday. It was my

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<v Speaker 1>Auntie's mother, so my AUNTI my marriage and gladys Inn

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<v Speaker 1>was was one hundred and four point eight. Wow, yes,

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<v Speaker 1>wow her and she was very health conscious and I

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<v Speaker 1>probably didn't appreciate that till to the funeral and all

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<v Speaker 1>the grandkids and great grandkids got up and spoke. But

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<v Speaker 1>her biggest health edit was just simplicity. Yes, yeah, just

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<v Speaker 1>simple eating.

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<v Speaker 2>Yeah.

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<v Speaker 1>And I suppose often that's lost in our wellness obsessed society. Yeah,

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<v Speaker 1>it's coming back to simplicity, I agree.

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<v Speaker 3>And with wellness, do you notice this that it's all

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<v Speaker 3>about the new and the words you can't pronounce and

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<v Speaker 3>the ingredients from the congo and all of that, you know,

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<v Speaker 3>that sort of stuff. And I think going back to

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<v Speaker 3>real food and traditional sort of cooking methods and simple

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<v Speaker 3>things is really good. My grandmother was also well actually

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<v Speaker 3>one hundred and three when she would it, and her

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<v Speaker 3>whole thing was about humor. She's like, just enjoy yourself

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<v Speaker 3>and have a bit of humor, and you know, balance

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<v Speaker 3>is key and that kind of thing. Yeah, yeah, yeah,

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<v Speaker 3>she was also in balance all the way. And five

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<v Speaker 3>might be boring, but yeah, it's a necessity. Absolutely.

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<v Speaker 1>Thank you for coming on healthy Ish, Thank you for

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<v Speaker 1>having me well, my friends, no excuses get into more

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<v Speaker 1>fiber today. And by the way, Lee does have a

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<v Speaker 1>new book out. It is called Nature's Way Too Healing.

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<v Speaker 1>It is all about her dare I say, Journey of

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<v Speaker 1>healing from suffering from long COVID. If you do enjoy

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