Adding More Fibre To Your Diet

The Rooby Team

The Rooby Team

You have probably heard before that you need to eat more fibre. What comes to your mind when you hear the phrase “Eat more fibre”? Personally, I instantly recall my mom chasing me around as a kid with a pack of high in fibre cereals to mix with my favourite chocolate cereals & milk bowl. And, of course, those healthy cereals would utterly destroy the taste of the dish. I am sure that she knew that adding more fibre to your diet is healthy and can help kids with constipation problems. I am also sure that this was pretty much all she knew about fibre. Eating fibre is healthy, that’s it! But why?

As an adult, I never bought the same pack of cereals she desperately tried to convince me to eat. And to be perfectly honest, until recently, I never tried to add more fibre to my diet. I always guided my diet plan using taste as a compass and not health benefits. This made me feel free. Sadly, when you are a child, maybe you have some space to do that (of course in reasonable amounts). However, as you grow older, whatever you eat defines you – it comes in terms of your weight, immunity system, skin, energy, sleep and even bowel movements. So you are going to ask me: What should we do then? Start eating those poorly taste cereal for the rest of our life because of their high in fibre claim? Nah.

Before I suggest you a great solution (hint: It starts with Rooby and ends with Bars), let me tell you some things about fibre – it is always good to be armed with information. This way, you can know precisely how fibre can help you and explain to your kids later why you are chasing them down with hands full of seeds and fruits. Level up your mom skills! 🤖

So what is dietary fibre after all?

Dietary fibre is the plant-based part of your food that your body can’t digest or absorb through your stomach and intestines. Your digestive enzymes can break down pretty much most food components, including protein, fats, carbohydrates, etc. but not fibre. When you eat fibre, it passes through your digestion system and then gets out of you (💩) pretty much intact. Fibre can be grouped into categories by different components. However, there are two main types of dietary fibre – soluble fibre and insoluble fibre, depending on how they dissolve when they contact water. This is an interesting fact but, to be honest, not very important. Both types of fibre are good for you, and the more water intake you get daily – the better for your health (Drink more water, people!).

Why add more fibre to your daily diet?

Well, this is the good part. Adding more fibre to your diet can help with a lot of stuff. First of all, studies suggest that a diet rich in dietary fibre can help you by lowering the chances of many diseases. These diseases include some serious type diseases such as colon cancer, type 2 diabetes and even heart disease. But reducing the chances of bad health conditions is not the only benefit that you can get by adding more fibre to your life. By adding fibre to your diet, you can fight obesity and help your organism lower your cholesterol levels, blood sugar levels and reduce blood pressure and inflammation.

Some other everyday life observable benefits include the normalisation of your bowel movement (this can be a life saviour, especially during menstruation) and building overall better bowel health. Fibre helps with constipation and lowers the risk of developing haemorrhoids. These benefits are observable pretty much by day one. It may take some time for your organism (and your mind) to get used to it, but maintaining a healthy bowel habit can become a life-changer.

So is that all? What if I’m healthy overall already and I don’t face 💩 problems. Welp, let me tell you something else that might convince you. Adding more fibre to your diet can help you with maintaining your weight. Foods high in fibre have the power to create a full belly feeling and therefore help you feel less hungry all the time. In this sense, by adding food high in fibre to your diet, you can gradually reduce your food intakes and balance your weight levels.

Ok then, and how do I add more fibre to my diet? 

Before we begin adding more fibre to your diet (which is rather obvious), let’s talk about how much fibre you need. Most nutritionists recommend that an adult eat between 25 to 38 grams of fibre per day depending on factors such as gender, age, weight, etc. If you manage to eat around 30 grams of fibre per day, that should be enough for most people and an excellent way to keep track of how much fibre you are eating, for starters.

Many people interested in their health and wellness find it hard to consume foods high enough in fibre to reach that amount. For that reason, you can easily find many food supplements to help you with that. However, food supplements can never replace a naturally healthy diet. If your doctor or nutritionist does not recommend them for a specific reason, it’s better to avoid getting them yourself. Most of the time, they can have adverse effects since they tend to be over-processed and eventually unhealthy. It’s better to get fibre by eating natural foods high in fibre, such as vegetables, fruits, wholegrain cereals, berries, seeds, etc. For that reason, it’s best to pick your snacks carefully. This is where Rooby comes. “No sh!t, Sherlock”, we knew from the very beginning that you are trying to convince us to buy your product. Well, maybe I am. 

On the other hand, a Rooby Bar not only contains from 4,5 – 8,5 grams of fibre per bar (depending on the flavour and phase), but it also comes from the purest natural organic ingredients. Rooby Bars being raw & organic means that the quality of the dietary fibre inside is top! And not only that, but we can proudly say that Rooby Bars are high in fibre. The European legislation states that it must contain at least 6 grams of dietary fibre per 100 grams of product to have the high in fibre claim. Do the maths. Rooby Bars have a minimum of ~9 grams of fibre per 100 grams and a maximum of ~17. By eating a Rooby Bar daily, you may get ⅓ of your daily fibre needs. That’s why we had many of our customers report that from week 1 of trying Rooby Bars, they could see their constipation problems fading away. 

We always strive to give you the best possible product – that is why we only use organic raw ingredients. Moreover, we pay a lot of attention to how Rooby Bars taste because we believe that healthy food should also be delicious. 😋

Ready to boost your health? Join the community of proud and happy Rooby Bars eaters! 

References

Kim Y, et al. Dietary fibre intake and mortality from cardiovascular disease and all cancers: A meta-analysis of prospective cohort studies. Archives of Cardiovascular Disease. 2016;109:39.

Duyff RL. Carbs: Sugars, starches, and fiber. In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide. 5th ed. New York, N.Y.: Houghton Mifflin Harcourt; 2017.

Nutrition facts label: Dietary fiber. U.S. Food and Drug Administration. https://www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/#intro. Accessed Oct. 1, 2018.

Veronese N, et al. Dietary fiber and health outcomes: An umbrella review of systematic reviews and meta-analyses. American Journal of Clinical Nutrition. 2018;107:436.

Song M, et al. Fiber intake and survival after colorectal cancer diagnosis. Journal of the American Medical Association: Oncology. 2018;41:71.

Colditz GA. Healthy diet in adults. https://www.uptodate.com/contents/search.

Dietary reference intakes (DRIs): Recommended dietary allowances and adequate intakes, total water and macronutrients. Institute of Medicine. http://www.nap.edu/.

Reynolds A, Mann J, Cummings J, Winter N, Mete E, Te Morenga L (February 2019). “Carbohydrate quality and human health: a series of systematic reviews and meta-analyses”. Lancet. 393(10170): 434–445. doi:10.1016/S0140-6736(18)31809-9. PMID 30638909. S2CID 58632705.

How to add more fiber to your diet. (2021, January 06). Retrieved May 07, 2021, from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983

Dietary fiber. (2021, May 04). Retrieved May 07, 2021, from https://en.wikipedia.org/wiki/Dietary_fiber

Disclaimer: We are not medical experts, and our products are not drugs or food supplements. Our articles express our opinions and our research and cannot be considered as medical advice or held liable for the information they provide. If you are facing a health condition, always consult your doctor.

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Tropical Fruits

Organic • Raw • Vegan • Gluten-free • High in fibre • No added sugar

9 Natural Organic Ingredients:

3 Dates

1 Tsp Of Dried Mango

1 Tbsp Of Sesame Seeds

1/3 Tsp Of Maca Powder

1 Tbsp Of Sunflower Seeds

2 Drops Of Natural Mango Flavour

3 Tsp Of Desiccated Coconut

1/10 Pinch Of Salt

1 Tsp Of Dried Pineapple

Ingredients

Dates* (39%), sunflower seeds* (16%), sesame seeds* (16%), coconut desiccated* (10%), dried pineapple* (9%), dried mango* (8%), maca powder*, natural mango flavour* (0,2%), salt.

*Organic certified ingredient.

Nutritional Information
What else will you get?

We use only raw natural ingredients so they preserve all their vitamins and minerals. Here is a list of what one bar contain: 

  • Vitamin A
  • Vitamin C
  • Vitamin B1
  • Vitamin B2
  • Vitamin B3
  • Vitamin B5
  • Vitamin B6
  • Vitamin E
  • Vitamin K
  • Beta-carotene
  • Calcium
  • Copper 
  • Cysteine
  • Fiber
  • Folate
  • Iron
  • Lignans
  • Manganese
  • Magnesium
  • Methionine
  • Niacin
  • Pantothenic acid
  • Phosphorus
  • Potassium
  • Selenium
  • Sodium
  • Zinc

Chocolate Orange

Organic • Raw • Vegan • Gluten-free • High in fibre • No added sugar

10 Natural Organic Ingredients:

3 Dates

2 Tbs Of Cacao Nibs

1 Tbsp Of Sesame Seeds

1/3 Tsp Of Maca Powder

1 Tbsp Of Sunflower Seeds

1/10 Tsp Of Turmeric Powder

15 Raisins

1/3 Pinch Of Black Pepper

2 Tbs Of Cacao Powder

1/2 Drop Of Natural Orange Flavour

Ingredients

Dates* (37%), sunflower seeds* (16%), sesame seeds* (16%), raisins* (raisins*, sunflower oil*), cacao powder* (9%), cacao nibs* (9%), maca powder* (2%), turmeric powder* (0,6%), black pepper powder*, natural orange flavor* (0,05%).

*Organic certified ingredient.

Nutritional Information
What else will you get?

We use only raw natural ingredients so they preserve all their vitamins and minerals. Here is a list of what one bar contain: 

  • Vitamin B1
  • Vitamin B2
  • Vitamin B3
  • Vitamin B6
  • Vitamin C
  • Vitamin E
  • Beta-carotene
  • Calcium
  • Copper
  • Fibre
  • Flavonoid antioxidants
  • Folate
  • Iron
  • Lignans
  • Manganese
  • Magnesium
  • Methionine
  • Niacin
  • Pantothenic acid
  • Phosphorus
  • Potassium
  • Selenium
  • Zinc

Chocolate Cranberry

Organic • Raw • Vegan • Gluten-free • High in fibre • No added sugar

10 Natural Organic Ingredients:

3 Dates

1 Tsp Of Cacao Nibs

1 Tbsp Of Flax Seeds

9 Raisins

1 Tbsp Of Pumpkin Seeds

1/3 Tsp Of Chokeberry Powder

15 Dried Cranberries

1/4 Tsp Of Baobab Powder

1 Tsp Of Cacao Powder

1/10 Pinch Of Salt

Ingredients

Dates* (36%), flax seeds* (18%), pumpkin seeds* (14%), cranberries* (cranberries*, apple juice concentrate*, sunflower oil*) (10%), cacao powder* (7%), cacao nibs* (6%), raisins* (raisins*, sunflower oil*), chokeberry powder* (1,6%), baobab powder*, salt.

*Organic certified ingredient.

Nutritional Information
What else will you get?

We use only raw natural ingredients so they preserve all their vitamins and minerals. Here is a list of what one bar contain: 

  • Vitamin A
  • Vitamin B1
  • Vitamin B2
  • Vitamin C
  • Vitamin E
  • Vitamin K
  • Copper
  • Fiber
  • Flavonoid antioxidants
  • Iron
  • Lignans
  • L-tryptophan
  • Manganese
  • Magnesium
  • Molybdenum
  • Omega-3
  • Phosphorus
  • Zinc

Berry Vanilla

Organic • Raw • Vegan • Gluten-free • High in fibre • No added sugar

12 Natural Organic Ingredients:

3 Dates

6 Raisins

1 Tbsp Of Flax Seeds

1/3 Tsp Of Chokeberry Powder

1 Tbsp Of Pumpkin Seeds

1/3 Tsp Of Baobab Powder

9 Dried Cranberries

6 Drops Of Bourbon Vanilla Extract

4 Freeze-Dried Strawberries

2 Drops Of Natural Cherry Flavour

4 Freeze-Dried Raspberries

1/10 Pinch of Salt

Ingredients

Dates* (41%), pumpkin seeds* (20%), flax seeds* (20%), cranberries* (cranberries*, apple juice concentrate*, sunflower oil*) (6%), Freez-dried mix of berries* (strawberries*, raspberries*) (5%), raisins* (raisins*, sunflower oil*), chokeberry powder* (1,8%), baobab powder* (1,7), bourbon vanilla* (0,6%), natural cherry flavour*, salt. 

*Organic certified ingredient.

Nutritional Information
What else will you get?

We use only raw natural ingredients so they preserve all their vitamins and minerals. Here is a list of what one bar contain: 

  • Vitamin A
  • Vitamin B1
  • Vitamin B2
  • Vitamin B6
  • Vitamin C
  • Vitamin E
  • Vitamin K
  • Calcium
  • Copper
  • Fibre
  • Folic acid
  • Iron
  • Lignans
  • L-tryptophan
  • Magnesium
  • Molybdenum
  • Phosphorus
  • Potassium
  • Zinc