Dante Carrillo
Fiber is a type of carb found in plant-based foods that can help you feel fuller for longer. It is important for health, improving digestion, aiding weight loss, and lowering the risk of diseases such as heart disease, stroke, type 2 diabetes, and bowel cancer. It also helps control blood sugar levels and lowers cholesterol. There are many ways to add more fiber to your diet, including eating a variety of fruits and vegetables, whole grains, beans, seeds, and nuts. For example, berries are a great source of fiber and can be added to cereal, salads, or yogurt. Legumes, such as beans, dried peas, and lentils, are also rich in fiber and can be added to meals in various ways. Other high-fiber foods include popcorn, quinoa, chia seeds, and dark chocolate. It is important to note that increasing fiber intake should be done gradually, as high-fiber diets can cause gas and bloating, and it is essential to drink plenty of water to aid digestion.
| Characteristics | Values |
|---|---|
| Recommended daily fibre intake | 30g for adults, less for children |
| Fibre's health benefits | Lower risk of heart disease, stroke, type 2 diabetes, bowel cancer, and chronic diseases |
| Regulate blood sugar levels | |
| Lower cholesterol and inflammation | |
| Improve gut health | |
| Aid weight loss | |
| High-fibre foods | Fruits (berries, pears, apples, strawberries, bananas, avocados, etc.) |
| Vegetables (sweet potatoes, asparagus, Brussels sprouts, artichokes, spinach) | |
| Whole grains (oats, barley, quinoa, brown rice, bulgur wheat, oatmeal, wholewheat pasta and bread) | |
| Legumes (beans, lentils, peas, chickpeas) | |
| Nuts and seeds (almonds, chia seeds, pumpkin seeds) | |
| Popcorn | |
| Dark chocolate | |
| Tips | Drink plenty of water with fibre |
| Start slowly to prevent gas and bloating | |
| Choose high-fibre ingredients when grocery shopping |
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What You'll Learn
Eat more fruits and vegetables
Eating fruits and vegetables is a great way to add natural fibre to your diet. Fibre is a type of carb found in plant-based foods that helps you feel fuller for longer. It is associated with a lower risk of heart disease, stroke, type 2 diabetes, and bowel cancer.
First, try to include a variety of fruits and vegetables in your diet. For example, strawberries, pears, apples, raspberries, bananas, and avocado are all high in fibre. Carrots, beets, broccoli, artichokes, sweet potatoes, and Brussels sprouts are also great sources of fibre.
Second, keep the skin on fruits and vegetables when possible. The skin of fruits and vegetables often contains fibre, so leaving it on can boost your fibre intake. This includes potatoes, apples, and pears.
Third, try to incorporate fruits and vegetables into every meal. For example, you can add berries to your breakfast cereal or yogurt, or include vegetables as a side dish or in sauces, stews, or curries.
Fourth, opt for fresh or dried fruit, or fruit canned in natural juice, for dessert. This can satisfy your sweet tooth while also providing you with fibre.
Finally, if you're not used to eating a lot of fibre, add it to your diet gradually. This can help prevent gas and bloating.
By following these tips, you can increase your fibre intake and reap the health benefits that come with eating more fruits and vegetables.
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Choose whole grains
Whole grains are an excellent way to add natural fibre to your diet. Whole grains contain the entire grain kernel, including the bran, germ, and endosperm. The refining process of grains removes the bran and germ, which contain fibre, leaving only a fast-absorbing carbohydrate. Therefore, it is best to opt for whole grains to ensure you get the fibre your body needs.
There are two categories of whole grains: cereals and pseudocereals. Cereal grains include wheat, oats, rice, corn, barley, sorghum, rye, and millet. Pseudocereal grains are cooked and consumed similarly to cereal grains, but they do not come from grasses. Examples of pseudocereal grains include quinoa, buckwheat, and amaranth.
You can easily incorporate whole grains into your diet by choosing whole-wheat flour, bulgur (cracked wheat), oatmeal, and brown rice. Opt for wholemeal or granary bread, and include whole grains like whole-wheat pasta in your meals. Breakfast cereals such as plain wholewheat biscuits (e.g., Weetabix) or plain shredded whole grain (e.g., Shredded Wheat) are also a great way to start your day with fibre.
When choosing grains, it is important to limit added sugars, sodium, and saturated fats by checking the nutrition label. MyPlate recommends that at least half of your daily grain intake should be whole grains. For example, if you consume six 1-ounce servings of grains per day, three of those servings should be whole grains.
By including a variety of whole grains in your diet, you can increase your fibre intake, support healthy digestion, and potentially reduce your risk of heart disease and other chronic conditions.
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Opt for beans, legumes and pulses
Beans, legumes, and pulses are excellent sources of dietary fibre. They are also rich in protein, vitamins, and minerals. For instance, a cup of cooked beans can deliver up to 50% of your daily fibre needs. Navy beans, small white beans, adzuki beans, split peas, lentils, and chickpeas are some examples of beans that are high in fibre.
There are numerous ways to include these fibre-rich foods in your diet. For instance, you can add beans to ground beef dishes, top your salads with cooked beans or lentils, or use hummus and other bean dips. Pulses such as beans, lentils, or chickpeas can be added to stews, curries, and salads.
Legumes, which include beans, dried peas, and lentils, are an important part of many traditional diets. They are very rich in fibre, as well as protein, carbs, vitamins, and minerals. Replacing meat with legumes in a few meals per week is linked to an increased life span and a decreased risk of several chronic diseases. Their positive impact on the gut microbiome may be responsible for these benefits.
Pinto beans, for example, may promote a healthy gut. Studies in hamsters and mice have shown that pinto beans can lower cholesterol levels by decreasing intestinal absorption and liver production of cholesterol. They also contain copper, which plays a role in creating energy, maintaining a healthy immune system, and producing skin pigment.
In summary, opting for beans, legumes, and pulses is a great way to add natural fibre to your diet. They are versatile and can be included in various dishes, providing numerous health benefits.
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Nuts are a great source of fibre
Fibre is a type of carb found in plant-based foods. It helps you feel fuller for longer and regulates your blood sugar levels. It is associated with a lower risk of heart disease, stroke, type 2 diabetes, and bowel cancer. The recommended dietary fibre intake is 30g per day, but most adults only consume around 20g.
Walnuts are also linked to multiple health benefits. They are an excellent source of copper, which is necessary for energy production and neurotransmitter synthesis. Additionally, they may boost heart and brain health. Cashews have a versatile texture that pairs well with both savoury and sweet dishes. They can be eaten raw, roasted, or made into nut butter. Studies have found that consuming cashews can lead to reductions in blood pressure and improved blood fat levels.
When choosing nuts, opt for unsalted varieties without added sugars. While nuts are a great source of fibre and other nutrients, it is important to get fibre from a variety of sources to maintain a healthy balanced diet. You can include nuts in your diet by enjoying them as a snack or pairing them with fruits, vegetables, or dishes like salads, desserts, and grains.
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Drink plenty of water
Water plays a crucial role in helping you increase your fibre intake. Fibre, a type of carb found in plant-based foods, stays intact as it passes through your digestive system. There are two types of fibre: water-soluble and water-insoluble. Soluble fibre, found in fruits, vegetables, legumes, barley, oats and oat bran, absorbs water during digestion, increasing stool bulk and aiding in lowering cholesterol levels. To maximise the benefits of soluble fibre, it is important to drink plenty of water. This ensures that the fibre can effectively absorb water and promote healthy digestion.
Water-insoluble fibre, on the other hand, does not dissolve in water and remains unchanged during digestion. It is found in fruits with edible peels or seeds, whole grain products, and certain vegetables. While insoluble fibre does not require water to break down, adequate water intake is still important for overall digestive health. Water helps move insoluble fibre through the digestive tract, ensuring regular bowel movements.
Drinking plenty of water throughout the day can help you feel more satisfied and less likely to overeat. This is because water increases the feeling of fullness, which can be enhanced when consuming fibre-rich foods. Additionally, water aids in the absorption of water-soluble fibre, so staying well-hydrated supports the beneficial effects of fibre on your digestive system.
To increase your fibre intake, it is recommended to choose whole foods such as fruits, vegetables, legumes, and whole grains. These foods are rich in natural fibre and provide a variety of health benefits. When increasing your fibre intake, it is important to also increase your water consumption. This helps prevent constipation and promotes the efficient elimination of waste.
In addition to whole foods, you can also consider taking fibre supplements. However, it is always best to consult with your healthcare provider before introducing supplements to your diet. By combining a high-fibre diet with adequate water intake, you can effectively support your digestive health and overall well-being.
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Frequently asked questions
Eating plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer. Fibre also helps control blood sugar levels and lowers cholesterol and inflammation.
Fibre is a type of carb found in plant-based foods. Whole grains, fruits, starchy vegetables, legumes, and nuts are all good sources of fibre. Some foods rich in fibre include oats, beans, berries, lentils, sweet potatoes, avocados, pears, and chia seeds.
Government guidelines recommend a dietary fibre intake of 30g per day for adults. However, the average adult only consumes about 20g of fibre daily.
Choose high-fibre breakfast cereals such as plain wholewheat biscuits or porridge. Opt for wholemeal bread and wholegrain pasta. Include plenty of vegetables with your meals. Add pulses like beans, lentils, or chickpeas to stews, curries, and salads. Have some fresh or dried fruit for dessert.
High-fibre diets can cause gas and bloating in some people. It is recommended to increase fibre intake gradually and drink plenty of water to avoid these side effects.
