Fibre: Nature’s Medicine


How many of you have seen advertisements like this on the internet or in magazines? How many of you have actually bought ‘miracle’ pills that make these claims?

And how many of you have found that they’re a load of rubbish?

Guess what: there’s an easier, cheaper and HEALTHIER way to get all those things. FIBRE!

Dietary fibre is one of the simplest ways to improve your health (not to mention keep you regular – and let’s face it, we ALL want that!). Numerous studies have confirmed the efficacy of fibre intake in managing weight, regulating blood glucose levels, reducing cardiovascular disease risk factors and reducing insulin sensitivity. What’s more, fibre has been shown to play a major protective role in the battle against cancer and degenerative disease. By speeding up the the transit of food through the bowel and by supporting healthy gut bacteria, fibre helps to reduce mutated cells or/carcinogens in the bowel and encourage the growth of good bowel flora (Hechtman, 2014)

No need for expensive pills or miracle treatments. Just fibre. And the best fibre comes from WHOLEFOODS. I’m not talking about sugary cereals or snack bars that claim to have ‘added fibre’. Wholefoods are the best way to get natural fibre alongside other micronutrients that your body needs. YOU CAN’T GET THAT IN A PILL. So where can you get it?

There are two types of fibre (and you need both!):

Insoluble Fibre: The Detoxifier
Bran, whole grains, raw fruits and vegetables, nuts and seeds. This is stuff that your body can’t actually break down. Instead, it acts like a sponge, swelling inside your intestine and producing a feeling of fullness. It moves through the digestive system, removing waste, toxins and other nasties your body doesn’t need. Insoluble fibre is usually the best effective in preventing constipation.[88]

Soluble Fibre: The Gut Helper
Pectins, gums and mucilage, which comes from certain fruits, slippery elm, psyllium, vegetables and legumes. This stuff encourages healthy intestinal flora as well as keeping bowels regular.


Chia Seeds


Chia seeds are a concentrated plant source of the essential Omega-3 fatty acid, alpha-linolenic acid (ALA). They are also high in B vitamins thiamine and niacin, and a range of dietary minerals including calcium and zinc.  They are an excellent source of carbohydrates and fibre, and their mucilaginous form aids digestion and elimination.

LSA (Linseed, Sunflower and Almond)


Full of natural plant-based goodness, including protein, dietary fibre, and over 3000mg of omega-3 per serve!

Psyllium Husk


Nature’s most gentle “laxative”, Psyllium absorbs water and helps to bulk out the stool. This is excellent for those with either chronic constipation or diarrhoea, as it can restore healthy bowel movements.

Remember: When increasing fibre in the diet, start slowly. Increase your intake gradually while also increasing your water intake. 


Want to try these amazing superfoods out for yourself? Check out PureNature’s Recipe page !



B.M. Davy, C.L. Melby: The effect of fiber-rich carbohydrates in features of syndrome X. J Am Diet Assoc. 103, 2003, 83–86.

N.M. Delzenne, P.D. Cani: A place for dietary fibre in the management of the metabolic syndrome X.Curr Opin Clin Nutr Metab Care. 8, 2005, 636–640.

B.J. Venn, J.L. Mann: Cereal grains, legumes and diabetes. Eur J Clin Nutr. 58, 2004, 1443–1461.

Hechtman, L. (2014). Clinical naturopathic medicine, 1e Revised ed. Edition.

Churchill Livingstone.

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