Increase your fibre intake. Whether your doctor recommends it or you want to improve your weight loss goal, fibre is an essential part of a healthy diet. In the UK, the recommend fibre intake for adults is 18g every day. Unfortunately, many people don’t consume enough fibre because they don’t the simple changes they need to make to their diet. OK, now that you know how much fibre you need, here are some ways to incorporate it into your diet.
Pulse up your diet. Foods like chickpeas, beans are lentils are an excellent source of fibre. For instance, a half of a tin of baked beans is seven grams of fibre. You can use pulses as a substitute for meat in your dishes. You’ll save money and get your source of fibre.
Go for wholegrain instead of white. Wholegrain rice, bread and pasta are higher in fibre than white rice, bread and pasta. For example, one slice of whole meal bread has two to three grams of fibre. A slice of white bread has less than that amount. Besides, wholegrain is tastier.
Make the switch to a high fibre breakfast cereal. For example, one bowl of breakfast fibre cereal is four grams.
Stay in the garden. Leafy greens like kale and spinach contains the maximum fibre and nutrients, but without the high calories. If you don’t like the taste of wholemeal, you can use strong leafy greens like cabbage and Romaine as bread for your wraps. If you drink protein shakes for breakfast, include some raw kale. You’ll never taste it, but it’ll be packed with fibre power.
Remember your veggies. Just because you increase your leafy greens intake doesn’t mean you can slack on regular veggies. Veggies such as cauliflower are high in fibre and loaded with vitamins and minerals. Here’s a little trick to up your fibre intake while eating veggies. Cook them in a wee bit of coconut oil to help your body absorb their nutrients.
Keep snacking healthy. Fresh and dried fruit, seeds, nuts, raw veggies and rye crispbreads are all good sources of high fibre. Some examples of tasty snacks: One medium-sized apple (two grams). A quarter cup of almonds (four grams). A portion of dried figs (four grams).
Include the slow-release starchy carbs. Starchy carbs like quinoa and sweet potatoes have plenty of fibre and nutrients. They are also great for a quick pick-me-up.
You don’t have to track your fibre intake. As long as you eat plenty of fibre-rich foods you should reach the required 18g.
If you don’t know what is considered high fibre, read the label. Foods that are classed as high in fibre must include at least six grams of fibre per 100g.
If you feel like you’re not consuming enough fibre, eat more whole fruits. Many people think they can drink their fibre by having a fruit juice as part of their five-a-day. It’s fine to drink an occasional glass. However, whole fruits are always better. Besides helping to increasing your fibre intake, they are tastier. You also consume less sugar and calories than you would drinking a glass of juice.
It’s helpful to know there are two types of fibre: soluble and insoluble. Soluble dissolves in water and forms a gel-like material. It works to lower blood sugar and blood cholesterol. Barley, peas, oats, beans and apples are just some of the things that have soluble fibre. Insoluble fibre helps minerals move through your digestive system. Green beans and wholegrain have insoluble fibre.
Plant-based foods like beans contain both types of fibre. It’s important to slowly increase your fibre intake. Suddenly upping the fibre leads to bloating, stomach cramps and wind. You don’t want to experience any side effects. It’s also important to drink plenty of water to absorb the fibre so you don’t become constipated. There are a lot of benefits of fibre such as decreasing the risk of certain types of cancers such as bowel cancer. Now that you know the fibre-rich foods to eat, you’ll reach your 18g of fibre easily.