Fibre for filling you, sweeping you and protecting you.

It’s not the most talked about of topics, but fibre quietly plays a very important role in our bodies. Also known as roughage or bulk, fibre is made up of the hard to digest parts of plant foods.

There are 2 main types of fibre: 

1. Insoluble Fibre is found in wheat bran, wholegrain foods and vegetables. This keeps your bowels regular. your digestive system healthy and may help protect against colon cancer. The fibrous foods act like a brush, sweeping out the intestines.
2. Soluble fibre can help decrease blood cholesterol levels and can aid blood glucose control. A natural aid to helping protect against heart disease and type 2 diabetes. It is found in oats, barley, oranges, beans and pulses.

How To Eat More:

We should aim to eat 6 servings of whole-grains a day. That’s 25g/day for women and 38/day for men aged 19-50 years. An easier way to think about it is to eat whole-grains at every meal and snack on fruit where possible.

• Use wholemeal bread / rolls / pitta / bagels
• Add wholemeal flour when baking instead of white flour
• Eat at least 5 portions of fruit and vegetables a day
• Add beans and pulses (kidney beans, lentils, chickpeas, butter beans etc) to meals, for example: soups, salads, casseroles and curries.
• Try beans on wholemeal toast for lunch
• Add seeds to salads or sprinkle them on your cereal
• Snack on nuts/seeds/unsalted popcorn and fruit

Dietitian UK: Choose wholemeal, brown breads with seeds for extra fibre

Dietitian UK: Choose wholemeal, brown breads with seeds for extra fibre

Top Tips:

• Increase the fibre in your diet slowly to prevent gas and bloating, add one new portion of higher fibre food at a time.
• Spread your fibre intake evenly over the day – some with each meal.
• Increase your fluid intake alongside your fibre (6-8 glasses a day).

 

High Fibre Recipe Ideas:

Lentil Bolognaise

Bean Burgers

Oaty Bars

I’d love to hear your high fibre recipes too.
This post was originally written for Slimsticks.

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