How To Boost Fibre in Your Diet February 20, 2018
As we have been hearing a lot recently, your gut is super important in your overall health. A good way to start reaping the benefits of a healthy gut is to make sure you are eating plenty of fibre containing foods.
It is recommended that we eat at least 25-30g of fibre each day however less than half of Aussies actually meet their requirements. The thing is, fibre is super beneficial not only for our gut, but also for our overall health. Did we mention that it can also help to curb overeating by keeping you fuller for longer and protect against disease.
So with all these benefits we think it’s worth sharing with you just how to make it happen! Read on as we give you the quick 101 on dietary fibre, fibre rich foods and give you some tips on incorporating more fibre in your diet.
What Kind of Fibre Should I Eat?
Firstly, there are 3 different types of fibre. Let us explain. The type of fibre found in vegetables, fruit, oats, beans, legumes, barley and buckwheat is called soluble fibre as when it dissolves in water it forms a gel-like substance which helps with lowering cholesterol levels and controlling blood sugar.
Check out our grain-based buckwheat bircher muesli with banana here.
Then there is insoluble fibre which is found in foods like wholemeal bread, wheat bran, the skins of fruit and vegetables and nuts & seeds. True to its name, this type of fibre does not dissolve in water, meaning it adds bulk and absorbs water which helps to keep you regular.
Find out how to give your baked potatoes with their skin on an even healthier twist.
Resistant starch is also another type of fibre, that helps to support good gut health by feeding the good bacteria in our gut. Foods rich in resistant starch include lentils, peas and beans, cooked and cooled potato, cold pasta salad and firm bananas.
Why else do we love lentils? Find out here!
This might all seem a bit too technical, however to put it broadly, all types of fibre are beneficial and getting a variety of all types is key. The good news is, most plant foods contain a mixture!
So How Can I Get More Fibre in My Diet?
Just a few simple swaps and upping your intake of plant foods every day will help you to increase your fibre intake. First and foremost, making sure you are having the recommend 2 serves of fruit and 5 serves of vegetables each day is a great place to start. Keeping the skin on your fruit and veggies is important too as this is where a lot of the fibre is! Also incorporating 4-6 serves of grains, preferably high fibre or whole grain and 1 serve of nuts and legumes will help to get you over the line.
The great news is that by simply trying to incorporate more fibre into your diet, you will also be improving your diet overall. The foods which are high in fibre also come with a whole heap of other essential micronutrients. It really is a win-win!
Our Top 10 Tips for Increasing Your Fibre Intake:
- Choose grain based or wholemeal varieties of bread and crackers.
- Replace white rice and pasta for brown or wholemeal varieties.
- Choose a bran or oat based breakfast cereal.
- Try to fit in at least 5 serves of seasonal veggies and 2 serves of fruit every day. Leave their skin on for extra fibre!
- Add legumes to meals, particularly casseroles, stews and mince dishes and salads.
- Snack on nuts, seeds, fresh fruit and dried fruit. Check out our healthy snacks, perfect for work or getting kids snacking right!
- Compare the nutrition labels on packaged foods and pick the one with the most dietary fibre.
- If you are travelling and are out of your usual eating routine, take a fibre supplement. (Psst… Did you know travelling can be good for your health?)
- Start by increasing your fibre intake gradually to avoid bloating and discomfort.
- Also make sure you are drinking plenty of water to assist fibre in doing its job!