Three EASY ways to add more fibre to your diet.
What is Fibre?
Fibre is a term used for carbohydrates that, unlike other carbohydrates do not get digested in the small intestine. Fibre should be an essential part of your diet yet many struggle to get the recommended amount (30g a day). There are two types of fibre people refer to, soluble and insoluble.
Soluble fibre dissolves in water and ferments in the colon when eaten. It can increase feelings of fullness and is sometimes regarded as a prebiotic. Studies have shown soluble fibre can help lower total and LDL cholesterol. Sources include oats, rye, figs, plums, prunes, and psyllium seed husks.
Insoluble fibre does not dissolve in water and is what people normally refer to as “roughage”. Insoluble fibre provides bulk in the digestive system which can alleviate constipation and like soluble fibre it can also increase feelings of fullness. Studies have shown insoluble fibre helps the body regulate blood sugar levels. Sources include whole grains, legumes, nuts, seeds, and cauliflower.
Eating plenty of fibre is associated with lowering the risk of:
- Heart disease
- Type 2 diabetes
- Bowel cancer
Diets found to be high in fibre have also been shown to:
- Improve gastrointestinal health
- Improve glucose tolerance and insulin response following food
- Increase satiety which can help with weight management
Three easy ways to get more fibre
Nuts and Seeds
Nuts and seeds can be a great way to boost the fibre content of any meal especially breakfast. The next time you have a bowl of cereal why not sprinkle some almonds or sunflower seeds on top.
Drink smoothies. Not the type of smoothies you get in the supermarkets which are 90% sugar and have all the fibre (pulp) taken out. Try Active Greens instead. Active Greens contains both types of fibre and is bursting with nutrients from multiple sources of fruit and vegetables. Why not also check out the Home Page for our delicious smoothie recipes.
Swap low fibre foods for high fibre foods. This might sound obvious but you can do it without much effort. For example, at breakfast switch rice pops for bran flakes or oats. For Lunch, switch white bread for brown/seeded bread. Lastly, for dinner switch pasta for wholemeal pasta or Quinoa.