The Fibre Bible Magazine

A Guide To Happy Guts

This Mag is about why to eat fibre. How to eat fibre. And most importantly why you will become as obsessed with beans as I am. Gut health has become a hot topic and its benefits are becoming increasingly evident.

I have been on the fibre wagon for some time now, I cannot say enough good things about the way it makes me feel physically and mentally. Happy is the word.

Read on my fibre friends and you will discover 28 recipes packed with fibre. Using everyday ingredients you will find readily available in your local supermarket. Recipes loaded with flavour and texture, that are easy to cook and will keep you and your family feeling fantastic.

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WHY IS EVERYONE GOING ON ABOUT YOUR GUTS?

Because our GUTS contain a colony of bacteria that work together affecting how we function. There are trillions of microorganisms and some are beneficial and some are NOT.

It makes sense that what we put into our gut directly affects how we feel mentally & physically.

And the biggest predictor of good gut health, lies in how much fibre we eat. Because FIBRE is what gut bacteria like to eat.

NO… they LOVE to eat fibre and the more they eat the healthier and more abundant they become. They overthrow the bad bacteria…it’s like the ‘Game of Thrones’ in your gut.

So what is fibre and why should we eat more ???

Nutritional advice from every reputable organisation around the world will recommend eating 25 grams a day for a woman and 30 grams of fibre a day for a man.

And that’s a minimum recommended amount. To confuse us, even more, there are three types of fibre. So what is fibre and why should we be eating more?

To keep things simple: There is insoluble fibre found in brown rice, wholemeal breads, wholegrains, high fibre cereals, nuts, seeds, legumes, and some vegetables.

Soluble fibre is found in oats, barley, lentils, nuts, seeds and some vegetables and fruits.

Resistant starch is found in legumes, lentils, oats, cooked and cooled pasta, rice and potatoes, whole grains and firm bananas.

All types of dietary fibre promote different health benefits!!!!

A Sneak Peek of Recipes from the Current Issue

Bean Bowl with
Corn Chips & Cheese

Breakfast Anzac
Muesli

Mexican Scrambled
Eggs Flauta

Tamari
Almonds

Short Order & Seasonal Recipes (SO+S)

Fibre Bombs

Cabbage, Fennel & Carrot Salad

These are packed with flavour & fibre. The use of fresh carrot rather than the usual seeds, nuts & dried fruits in bliss balls of the ‘now’ is a bit less sugary & creates a softer ‘cakey’ version.

A quick & tangy salad to go with any meal or just add some sliced chicken or your favourite protein & a crumble of feta & you have a fast, easy, healthy lunch.

ABOUT THE AUTHOR

Pete Heine has been in the hospitality industry since her 20’s, which was many, many, years ago. In 2001 she began working at the Stephanie Alexander Kitchen Garden Foundation (SAKGF) as the first cooking teacher of the pilot program at Collingwood College, Melbourne. A passion for teaching kids how to cook was ignited.

In 2010 she co-authored with Kirsty Manning, a cooking and gardening book titled ‘We Love Food’ published by Hardie Grant, Melbourne.

In the years since Pete has given cooking classes in the Macedon Ranges where she lives and has also been a specialty teacher at another SAKGF program in Toolern Vale, Macedon Ranges.

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Every month I’ll let you know how to use high fibre ingredients in quick and easy ways in your day-to-day life.

Any products I’ve been trying that are great sources of fibre, taste fantastic & are easy to use, I’ll be calling ‘Brand Recos’

And any other tips and tricks that make life easier, healthier and yummier. Fueled by Fibre.

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