Amanda Hanna explains the importance of fibre and hydration in our digestive system.

Fibre and water are extremely important on their own but when they come together, it’s such a beautiful thing. By increasing these two things daily, you may notice healthier looking skin and hair, increased energy, less irritability and fatigue, and an increased sense of wellbeing overall.

Increasing water and fibre intake promote healthy elimination. By supporting regular bowel movements and establishing routine for the body you are getting rid of waste, toxins and excess hormones that are flowing through your system. As these toxins and excess hormones stay in the body they are being reabsorbed into the bloodstream, which can cause a string of chain reactions throughout your hormonal system creating imbalance and poor health.

Once these substances are back in the system, they’re messing with the regular day-to-day function of the cells, organs and tissues by causing congestion and confusion within the body; hormones fluctuate, the liver begins to get clogged up and sluggish, mood and energy become more erratic and irregular.

Did you know you should be going at least 2-3 times a day? When we look at the small space in our abdominal area, it doesn’t really look that big. We know our intestines are weaving and winding throughout the digestive area and our physical stomachs are rather small; if we are eating 3 big meals a day and including snacks as well, where is all that food going if we’re not excreting it? What goes in must come out. The digestive system works hard to break the food down so that it can extract and metabolize the required nutrients from the food and the rest turns into waste to be eliminated from the body. In order to support healthy and regular bowel movements we need to add bulk to our diets so there is something to bind to the waste and we need water to flush it out. Getting adequate fibre daily is easier than it sounds- the recommended daily intake differ from source to source but I like to aim for 40 grams of a combination of soluble (binds to substances for elimination) and insoluble fibre (adds the bulk).

High fibre foods include steel cut oats, lentils, beans, legumes, vegetables, apples and pears (pectin from the skin acts a a binding component to help bind excess hormones and toxins for elimination). By making yourself a a fibre-rich smoothie in the morning you may notice the difference it makes not only in both energy and mood stability throughout the day but also in your regularity.

Fibre Smoothie



Chia Seeds (about a tablespoon since they make the smoothie thicker as they hydrate)

Hemp Seeds


Your favourite vegan protein powder

Coconut or Cashew Milk






Posana Integrative Wellness




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