Fibre- its the f word we can all do with more of, but we can easily end up ignoring our daily fibre needs. This can become problematic because a high-fibre diet is crucial for supporting regular bowel movements and maintaining normal blood sugar levels says nutritionist Martina Della Vedova
The 2 types of fibre:
There are two types of dietary fibre – soluble and insoluble. The way in which each kind of fibre works is important for our overall gut and general health.
Slows down the emptying process in our stomachs. This helps us feel fuller for longer. Soluble fibre also creates a favourable environment for friendly bacteria to thrive in.
These kinds of fibre sources absorb water to soften stools. They work like a brush in our digestive tract to remove any toxic material.
Here are 7 easy swaps to make to introduce more fibre into your diet:
1. Swap plums for pears
Raw plums contain just under 1.5g of fibre per 100g. Pears on the other hand offer 3g of fibre. They are a great addition to your diet to keep things moving along nicely- if you know what we mean…
2. Swap brussels sprouts for carrots
Cooked brussels sprouts and carrots are both very low in saturated fat- this is great for keeping your cholesterol levels in check. However, when we’re being mindful of fibre intake, carrots are the better option. They provide up to 3g of fibre per 100g.
3. Swap baked beans for edamame beans
A can of baked beans can be high in sugar and has very little fibre content when compared to edamame beans. Edamame is an awesome snack and because of their high protein content will also keep you fuller for a longer period of time.
4. Swap lettuce for spinach or kale
When eating leafy greens, the darker they are the better. Greens like spinach and kale are nutritionally denser than lettuce. They also are high in vitamin c and fibre.
5. Swap jam for avocado on your toast
Apricot jam as an example is high in sugar. And with minimal fibre- you’re not doing much for yourself nutritionally. The ever-popular smashed avocado will be better. A 100g serving of avocado has a substantial 6.7g of fibre. Way better than all that sugar.
6. Swap pumpkin seeds for linseed
Both these seeds are very nutritious, yet linseed contains more omega-3 fatty acids. Linseed also packs a punch as it contains both soluble and insoluble fibre. A great way to include linseed into your diet is by adding it to your oats or morning smoothie.
7. Swap white rice for brown rice
Brown rice takes longer to prepare, but you will get way more fibre when compared to white rice. With brown rice having more than double the fibre of white rice- it makes sense. Brown rice is also rich in magnesium, which is important for energy, strength and vitality.
Read more: Are chickpeas the new cauliflower?