Jeffrey Salazar
Fibre is a type of carb found in plant-based foods and is important for health and digestion. Eating plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer. It is recommended that dietary fibre intake should be 25 to 30 grams a day, but most adults are eating far less than this. Here are some tips to help you increase your fibre intake and improve your health.
| Characteristics | Values |
|---|---|
| Recommended daily fibre intake | 25-30 grams |
| Average daily fibre intake | 15-20 grams |
| Benefits of fibre | Reduces risk of heart disease, stroke, type 2 diabetes, bowel cancer, and diverticulitis; lowers cholesterol; improves digestion; aids weight loss |
| High-fibre foods | Fruits (especially pears, apples, berries, avocados, bananas, peaches, and dried fruit), vegetables (especially leafy greens), legumes, nuts, whole grains (e.g. oatmeal, brown rice, whole wheat pasta, bulgur wheat), pulses (e.g. beans, lentils, chickpeas), potatoes with skins |
| Tips to increase fibre intake | Eat whole fruits instead of juice, choose high-fibre breakfast cereals and breads, add grated carrots to salads, sprinkle oat bran or wheat germ on meals, cook with brown rice and whole-wheat flour, eat potatoes with skins |
| Precautions | Avoid eating too much fibre at once to prevent gas, bloating, diarrhoea, and abdominal cramps; increase fibre intake gradually and drink plenty of water |
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What You'll Learn
Eat more fruit and vegetables
Eating more fruit and vegetables is a great way to add fibre to your diet. Fibre is a type of carb found in plant-based foods. While most carbs break down into sugar, fibre stays intact as it passes through your digestive system. It can reduce constipation and help with weight loss.
All fruits contain fibre, although some have significantly more than others. For instance, one small pear has almost 5 grams of fibre, while a cup of watermelon has less than 1 gram. High-fibre fruits include pears, apples, berries, and avocados. Eating fruits whole ensures you get more fibre and less sugar.
The American Heart Association suggests filling half your plate with fruits and vegetables. This amounts to 2 cups of fruit and 2.5 cups of vegetables each day. All produce counts, including canned, fresh, and frozen fruits and vegetables. When shopping for canned or frozen fruit and vegetables, choose products with the lowest amount of sodium and added sugars.
You can also try adding fruit to whole-grain cereal, such as sliced bananas, raisins, or dried unsweetened cranberries. Or add fruit to plain fat-free/low-fat yogurt or cottage cheese, such as berries, sliced cherries, or pineapple. Fruit is an excellent snack food, so keep grab-and-go fruit like grapes, cherries, oranges, and bananas easily available.
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Choose whole grains
Whole grains are an excellent source of dietary fibre, which is an essential component of a healthy diet. Fibre is a type of carb found in plant-based foods, and it has numerous health benefits. Firstly, it helps with weight loss and maintaining a healthy weight. Fibre can also reduce constipation and promote healthy gut bacteria, which is beneficial for digestive health. Additionally, fibre controls blood sugar levels, lowers cholesterol and inflammation, and provides fuel for gut microbes.
Whole grains are a great way to increase your fibre intake as they are minimally processed, leaving the whole grain intact. This means they retain their nutritional value. In contrast, refined grains have been stripped of their vitamin-containing germ and fibre-rich bran, resulting in a faster-absorbing carb with fewer nutrients.
To incorporate more whole grains into your diet, try replacing refined grains with whole grain versions. For example, swap white bread for whole grain bread, and choose oatmeal or brown rice instead of white rice. Other whole grain options include wheat, barley, oats, rye, and pseudo-cereals. Aim for at least 2.5 servings of whole grains per day, and ensure that at least half of the grains you consume are whole grains.
When making these dietary changes, it's important to increase your fibre intake gradually. Start by adding one serving of a high-fibre food to your daily diet for a week, and then assess how your body feels. If you experience any discomfort, such as gas or bloating, give yourself more time to adjust before increasing your fibre intake again. Additionally, drinking plenty of water can help the fibre move through your system more easily and prevent constipation.
By choosing whole grains and increasing your fibre intake gradually, you can enjoy the health benefits of a fibre-rich diet while minimising any potential digestive discomfort.
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Eat legumes and beans
Legumes and beans are an excellent source of fiber, as well as protein, vitamins, and minerals. They are a great way to add more fiber to your diet, as they are versatile and can be incorporated into a variety of dishes.
Legumes, including beans, dried peas, and lentils, are an important part of many traditional diets. They are known for their high fiber content, with a single cup of cooked beans providing up to 50% of your daily fiber needs. This makes them an excellent choice for increasing your fiber intake.
There are many types of beans that are rich in fiber, including navy beans, small white beans, adzuki beans, split peas, lentils, pintos, mung beans, chickpeas, and kidney beans. These beans can be added to soups, tacos, salads, or other recipes, making it easy to incorporate them into your daily meals. For example, you can use hummus or other bean dips, add whole or mashed beans to ground beef dishes, or top your salads with cooked beans or lentils.
When increasing your fiber intake, it is important to do so gradually to avoid any digestive issues. Start by adding just one serving of a high-fiber food, like beans or legumes, to your daily diet for a week, and then gradually increase the amount over time. Additionally, drinking plenty of water can help the fiber move through your system more easily and prevent constipation.
By including more legumes and beans in your diet, you can not only increase your fiber intake but also take advantage of the many health benefits associated with these nutrient-rich foods.
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Snack on nuts
Nuts are a delicious and crunchy snack that can be enjoyed on their own or paired with fruits, vegetables, or yogurt. They are also versatile ingredients that can be added to dishes like salads, desserts, and grains.
Nuts are an excellent source of nutrients, including protein, healthy fats, fiber, vitamins, and minerals. For example, almonds are a popular choice due to their flavor, nutrient profile, and relatively low cost. They are especially rich in vitamin E, which functions as an antioxidant to protect your cells and support immune function. Hazelnuts are another nutritious option, packed with healthy fats, protein, and fiber, and offering potential antioxidant and anti-inflammatory benefits.
When choosing nuts to add to your diet, consider Brazil nuts, cashews, almonds, hazelnuts, and pecan nuts. A "mixed nut" product that includes these varieties can provide an assortment of the highest-fiber nuts, along with other great nutrients and healthy fats.
While nuts are a great way to increase your fiber intake, it's important to remember that they are also calorie-dense. To manage your calorie intake, you can combine nuts with other foods like fruits or yogurt to make a healthy and filling snack. For example, pairing high-fiber fruits like pears or apples with nut butter can enhance feelings of fullness while providing a delicious and nutritious snack.
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Avoid fruit juice
Fibre is a type of carb found in plant-based foods. It is important for health and can help with weight loss and maintaining weight loss. It can also reduce constipation and promote healthy gut bacteria. However, most people are not getting enough fibre. For example, it is recommended that women aim for 25 grams of fibre daily, but the average American woman consumes only around 16 grams of fibre per day.
One way to increase your fibre intake is to eat fruits, starchy vegetables, legumes, and whole grains. Fruits that are particularly high in fibre include pears, apples, and berries.
However, it is important to note that while fruit juices may be perceived as a good way to incorporate fruit into your diet, they are often stripped of fibre during the juicing process. This means that you are missing out on the fibre you would get from eating the whole fruit. In addition, the juicing process can lead to lower contents of beneficial phytochemicals. As a result, drinking fruit juice has been associated with an increased risk of developing diabetes. For example, one study found that drinking a serving of fruit juice every day was associated with a 21% increased risk of developing diabetes.
Therefore, to add more fibre to your diet, it is best to avoid fruit juice and instead eat whole fruits. This will ensure that you are getting the most fibre and the most health benefits.
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Frequently asked questions
You can add more fiber to your diet by eating fruits, vegetables, legumes, and whole grains. Some fiber-rich foods include pears, apples, berries, broccoli, carrots, red peppers, beans, lentils, peas, and nuts. You can also try wholegrain bread, oatmeal, and brown rice.
The recommended daily fiber intake is 25 grams for women and 38 grams for men. However, most people only get about 15-16 grams of fiber per day.
Eating more fiber can help with weight loss, maintaining a healthy weight, and promoting healthy gut bacteria. It can also help reduce constipation, lower cholesterol, and stabilize blood sugar levels.
