Fibre is an essential nutrient for managing overall wellbeing. 30g of fibre is the recommended average amount that should be gained from fruits, vegetables, nuts & seeds and starchy carbohydrates. Other known names of dietary fibres are roughage or bulk.
Did you know that fibre is a type of carbohydrate that can’t be digested in the small intestines? It passes through the stomach, small intestine and reaches the large intestine, and out of the body in almost the same form in which it was consumed.
‘Magical fibre’
Let’s call this ‘Magical Fibre’ as it has many magical functions and benefits. Fibre is incredibly important for keeping our digestive tract working smoothly. The known benefits of fibre are to prevent constipation, helps maintain bowel health, useful in managing a healthy weight, reduce the risks of lifestyle condition namely type 2 diabetes and cardiovascular conditions. It also reduces the risks of certain types of cancers.
You must have heard of the 2 main types of Fibre- ‘Soluble’ and ‘Insoluble’ and both types are beneficial to our health. Dietary fibre intake has been in debate as most of us are still not reaching the daily recommendations.
With an abundance of health benefits, full of goodness and minimal or no harm to our health, don’t we want to know some easy tricks to start and end our day with full freshness, rejuvenation and energy? Achieving 30 g of fibre per day is economical and easy to achieve. You don’t need to go out of pocket to buy high fibre food items. You need a plan, smart shopping and understanding as to where you need dietary fibre from.
You must have heard ‘Go bananas’ but in this case ‘Go fibre way’...
1. Start and end your day with fibre included in each meal and snacks
2. Add a variety of high fibre food to your diet to reap the greatest health benefits
3. Spread the fibre across the day instead of eating all in one go
4. Fill up your kitchen cupboards with mid-high fibre snacks
5. Maintain a healthy balance in all meals
6. Keep your shopping basket fibre heavy!
Take the opportunity to know the main sources of fibre:
· Legumes
· Beans
· Grains
· Fruits
· Vegetables
· Root vegetables
· Nuts &Seeds
· Whole grain foods (unrefined)
· Bran- wheat and corn
· Potato skins
Wise tips to bulk up your diet with fibre
· Inculcate a habit of eating the whole fruit instead of blending and making it a fruit juice
· Focus on adding more whole grain products, brown rice/pasta in your diet and limiting white rice, bread, and pasta etc
· Make your breakfast ‘complete’- For breakfast, choose cereals that have whole grain as their first ingredient.
· Snack on raw vegetables instead of chips, crackers, or chocolate bars.
· Substitute beans or legumes for meat two to three times per week in chilli and soups.
Is it really easy to achieve 30g of fibre per day?
We all know the answer and it is a simple one - ‘YES’. It is all about trying and trying harder to achieve good digestive and overall health. Taking baby steps towards our health is essential to gain bigger benefits. Have a go, add variety, balanced and fibre rich foods to your daily meals and snacks.
Getting 30 g of fibre per day is that easy – isn’t it!
My top 5 high fibre food items…
1. Bran flakes
2. Oatmeal
3. Whole wheat spaghetti
4. Lentils and black beans
5. Raspberries
With this idea in mind, make your own list of high fibre food items. Plan ahead for your meals, so you don’t run out for simple yet sustainable fibre foods. Make a fibre pledge to attain good health & wellbeing.
Written by Harman, Registered Nutritionist RNutr
As a registered nutritionist (food, public health), I am often asked about fibre and health. I hope the information above answers some of your questions. I am a freelance Nutritionist and expert in supporting my clients to maintain a healthy weight, balanced meal planning helps reduce the risks for type 2 diabetes and cardiovascular conditions. If you need support book a consultation.
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