Daily Nutrition – Increased Fibre Intake

If you’re not consuming the fibre recommended daily amount (RDA) of 25-30g fibre then supplementing with fibre pills can help.

Not consuming the Fibre recommended daily amount (RDA) can leave women feeling sluggish, often with constipation, bloated with a lack energy as the toxins build up.

If that’s not enough, digestion is key to how we look and feel with our digestive tract being home to our happy hormone serotonin and around 70-80% of our immune system.

A happy efficient digestion also ensures optimum nutrient absorption from food.

Fibre is also known to support heart health, blood sugar balance and has beneficial effects on weight management.

The combination of ingredients in Pretty Pea fibre pills provide both soluble and insoluble fibres derived from flaxseed, psyllium husk, sugar beet, prune juice, fig fruit, rhubarb, pectin, fenugreek and other fibrous foods.

In addition, more than just roughage, these fibre pills provide your body with cellulose, pectin, hemicellulose, lignin and gums.

Contains 100 Vegan Easy Take Capsules.

Take 1 or 2 capsules, 1 to 3 times per day or adjust intake as required.

Always take with a minimum of 250ml of water.

Ideally take before an evening meal or split total intake over 2 meals.

When increasing your fibre intake, whether from foods, or from fibre pills, it’s advisable to build up slowly and increase your intake on a gradual basis to allow your body time to acclimatise.

Psyllium is naturally rich in dietary fibre, providing the extra fibre many people need in order to maintain regularity. Psyllium seed husks absorb water in the stomach and form a large mass which stimulates the bowel.

Sugar Beet fibre contributes to normal bowel function and an increase in faecal bulk which can make for easier bowel movements, here’s how; (1) It’s insoluble components increases bulk by absorbing water in the large intestine, (2) The soluble components are fermented by bacteria in the large intestine leading to an increase in bacterial mass.

Fenugreek is considered as one of the oldest medicinal plants and its health-promoting effects have been cited in Ayurveda and traditional TCM.

The seeds (Methi) are rich in lipids, protein, proteas, alkaloids, Fcilaginous fibre, phosphorus, iron, calcium, niacin, vitamin C, selenium and several other nutrients. It’s known to contain over 100 phytochemicals including polysaccharides, polyphenols and flavonoids.

With high levels of dietary fibre and antioxidants, prunes are well known for their contribution to the maintenance of healthy bowels and getting things moving!

Prunes (and prune juice) contain phenolic compounds and various sugars including sucrose, fructose and sorbitol that help draw fluids into the intestines, helping the passage of waste.

In India, some Fig species are considered sacred, being referred to as India’s National Tree that signifies spiritual knowledge and eternal life.

Figs contain pectin and are a good source of the indigestible fibre lignin, which retains water and helps bulk up the stool.

Figs are one of the highest plant sources of calcium, fibre, copper, manganese, magnesium, potassium and vitamin K.

Figs also contain ficin, a protein-breaking enzyme similar to papain in papaya and bromelain in pineapple. Together, pectin, lignin and ficin make figs a highly efficient laxative food.

Pectins have recently been classified as an emerging prebiotic.

Prebiotics are defined as indigestible food ingredients that beneficially affect health. Pectin increases beneficial colon microbiota populations in the gastrointestinal tract, increasing production levels of short chain fatty acids.

Pectins are also a gentle soluble dietary fibre with several beneficial gastrointestinal effects including the delay of gastrointestinal emptying, decreasing gastrointestinal transit time, reducing glucose absorption, increasing faecal mass and mopping up toxins in the intestines.

Fennel seeds act as a gentle warming agent for delicate stomachs. It’s a carminative, aromatic, anti-spasmodic, antibacterial, antifungal, digestive and gut soother, which has mild stimulant and anti-inflammatory properties.

Fennel is packed full of fibre and important nutrients such as vitamin C, calcium, magnesium, potassium and manganese.

Rich in polyphenols and many biologically active compounds, broccoli is a rich source of dietary fibre supporting the digestive system, bowel regularity and stable blood sugar levels.

As a cruciferous vegetable broccoli is nutrient rich containing other essential nutrients like vitamin A, B vitamins, vitamin C, vitamin K, folate, magnesium, calcium and diindolylmethane (DIM) – a modulator of the immune system with anti-viral and anti-bacterial activity.

Broccoli is also high in sulphur, needed by the liver for detoxification and for the production of bile. Good bile flow is vital for the removal of toxins broken down by the liver.

Flaxseeds have been traditionally used for a variety of disorders that include stomach and intestinal complaints. The main bioactive compounds in flaxseed include Omega 3 fatty acid, alpha-linolenic acid (ALA), lignans and fibre.

Lignans are a type of fibre changed by friendly bacteria in the gut that influence hormones and are popular with menopausal women.

Carrots are a multi-nutritional food source. Rich in natural bioactive compounds they are one of most important vegetables in the world recognised for their nutraceutical effects and health benefits.

Phytochemicals contribute to their high dietary value, comprising 4 main types; phenolic compounds, carotenoids, polyacetylenes and Vitamin C.

Packed with nutrients, carrots are rich in dietary fibre, antioxidants, minerals, essential enzymes and vitamins, including vitamin B1, vitamin B2, vitamin B6, vitamin C, vitamin K, biotin, potassium and thiamine.

Rich in polyphenols, which have many favourable health impacts, particularly due to their antioxidant activity.

Rhubarb is one of the most ancient and important herbs in traditional Chinese medicine (TCM). It’s main effect on the gastrointestinal tract being to promote the digestion of residual food and get things moving!

Its active ingredients, anthraquinones, emodin, tannins, flavonoids (including rutin) and polyphenols support colon cleansing with astringent-bitter, gastric stimulant, anti-inflammatory, stomach tonic and antiseptic properties.

Results may vary from person to person.

Store in a cool dry place, out of the reach of children.

Best before date: see base of container.

Caution: Do not exceed the recommended daily intake. 

Take with water

Supplements should not be used as a substitute for a balanced and varied diet and healthy lifestyle. 

Always consult your doctor before taking any supplements or changing your diet.

As with all supplements, if you feel unwell, stop taking this product immediately and seek medical advice

The Health Benefits of Dietary Fibre – PMC (nih.gov)

Scientific Opinion on Dietary Reference Values for carbohydrates and dietary fibre (unimi.it)

Scientific Opinion on the substantiation of a health claim related to sugar beet fibre and increasing faecal bulk pursuant to Article 13(5) of Regulation (EC) No 1924/2006 (wiley.com)

How to get more fibre into your diet – NHS

Fibre RDA – Public Health England Publichttps://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/618167/government_dietary_recommendations.pdf