Fibre

Naturopathy is considered to be part of the allied health system within Australia. There has been no Government decision to close naturopathy from practice, and Government has encouraged naturopaths to continue to practice and to support the health of patients, and to reduce the demand on the medical system.

The current Covid19 crisis has had no regulatory impact on my naturopathy practice. Having said that, I understand that some patients may be reluctant to come onto the clinic for face to face appointments. To support these patients I am offering TeleHealth appointments.

This means that instead of seeing me in person, your consultation will be via the internet. I can assure you that the TeleHealth system I use is safe and secure.

Booking a TeleHealth Appointment

You can book your TeleHealth appointment at https://entirephysio.com.au/entire-physio-booking-page/

Scroll down and choose a Telehealth option for a consultation.

If you prefer, you can telephone Entire Physio on 6299 5183.
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What Patients Need for TeleHealth

To participate in a TeleHealth appointment you will need to have a stable internet connection and a device that supports video and audio. Most computers, laptops, tablets and mobile phones will support audio and visual function. Make sure this function is turned on for your device.

Prior to your appointment you will be sent a link to your TeleHealth appointment in either your appointment confirmation email or reminder, and that will open up your video session with me.

Dispensing Herbs and Supplements

I will be dispensing herbs and supplements via the online dispensary vital.ly. Once I have added your prescription to vital.ly, you wil receive an email giving you access to the site. You wil then be ale to order your herbs and supplements, and choose the delivery method. Your herbs and supplements will be delivered to your door.

I know we are living in challenging and difficult times. I hope you and your family are safe and well. My goal is to continue to help patients with their ongoing health and wellbeing. Queanbeyan

Face to face consultations will be available at my Queanbeyan clinic only due to travel retrictions between NSW and the ACT.

Fibre and Gut Health

Over the past 5-10 years research into the human gut microbiome has increased exponentially. While we continue to learn more about our gut bugs, one thing experts agree on is that a diet high in a variety of plant fibre is essential to having a health gut microbiome, a healthy gut, and a healthy you.

What is Fibre?

Fibre is derived from structural parts of plants – fruit, vegetable, wholegrains, legumes. Fibre cannot be broken down by digestion and therefore contributes little to energy needs.
Soluble fibre dissolves in water and forms gels and are digested (fermented) by gut bugs in our gut, adding to energy. Soluble fibre is found in oats, barley, legumes and citrus; it helps to lower blood glucose and cholesterol.
Insoluble fibre is found in whole grains and vegetables, and adds bulk to faeces.

Sources of Fibre

You need to eat 6-9 cups of vegetables and fruits every day to get the amount of fibre your gut needs. Choose a range of different vegetables and fruits each day – preferablyseasonal vegetables and fruits. Variety is the key. For example: artichoke, asparagus, bok choy, bean sprouts, broccoli, brussel sprouts, beetroot, cabbage, cauliflower, carrot, chives, celery, cucumber, endive, fresh herbs, garlic, ginger, green beans, Jerusalem artichoke, lettuce, leeks, leafy greens, mushrooms, okra, onions, parsley, radish, rocket, shallots, spinach, snowpeas, sprouts, turnip, watercress, zucchini, apples, apricots, berries, cherries, grapefruit, kiwi fruit, lemon/lime, mandarin, melon, papaya, peaches, pears, pineapple, plums, rhubarb, rockmelon, strawberries.

Resistant Starch – gold for your gut bugs

Resistant starch is a type of insoluble fibre that behaves more like a soluble fibre – it feeds your gut bugs.
By feeding your beneficial gut bugs, resistance starch supresses potential pathogens and is important for metabolic and heart health.

Sources of Resistant Starch

Foods high in resistant starch included legumes (e.g. red kidney beans, butter beans, adzuki beans, lentils, black eyed beans, chickpeas); whole grain cereals e.g. brown rice; cooked and chilled white rice, potatoes, sweet potato and pasta (cooking and chilling causes modest rises in resistant starch); cashews, green peas, green banana flour, unripe bananas. Regularly include foods high in resistant starch in your daily diet – your gut bugs will thank you.

If you need help increasing fibre in your diet two of my favourite healthy eating books are The CSIRO Healthy Gut Diet and the Women’s Weekly The Good Gut Diet. Both books include recipes for breakfast, small meals and large meals (main meals), with some snacks and sweet treats. There are vegetarian options, gluten free options, soups, salads, food you can prepare and keep in the fridge for taking to work, or a quick reheat. I like the science in the CSIRO book – it helps you understand why you need to eat certain foods. Once you understand what foods are best for you, you can make better food choices on a regular basis.