How To Eat More Fibre

Fibre is a type of carbohydrate found in plant-based foods such as vegetables, fruits, grains, beans and legumes. Fibre makes us feel full for longer. It is important for our digestive health and bowel movement. Fibre can also help improve cholesterol, blood sugar levels and prevent diabetes, heart disease and colon cancer. Most of us are not getting enough fibre. It is recommended that we consume 25-30 grams daily.

Eat Whole-Food Carbohydrates - These include fruits, starchy vegetables, legumes, pulses, whole grain bread, brown rice and pasta. While most carbs break down into sugar, fibre stays intact as it passes through your digestive system. Eating fibre along with other carbs helps you feel fuller for longer. It also helps regulate blood sugar levels as it slows the time it takes digestible carbs to be absorbed into your bloodstream.

Snack on Popcorn- One of the best snack foods around. Popcorn is a whole grain, delivering four grams of fibre per 28 grams. Around three cups of air-popped popcorn.

Chia Seeds - Are nutritional powerhouse. Flax seeds are also just as good and both provide fibre, omega-3 fatty acids, protein, vitamins and minerals. These small seeds gel in water and are 95% insoluble fibre. Insoluble fibre helps keep your digestive tract moving and is important for colon health. It is also linked to a lower risk of diabetes.

Snack on Fruit - All fruit delivers fibre, although some have significantly more than others. For instance, one small pear has five grams of fibre, whereas a cup of watermelon has one gram. Berries and apples are other high-fibre fruits.

Leave the Skin on Apples, Pears, Cucumbers, Potatoes and Sweet Potatoes - When you peel fruits and vegetables, you often remove half the fibre.

Broccoli - Broccoli will give you a good amount of fibre. In fact, one cup of boiled broccoli contains approximately 5.1 grams of fibre.

Snack on Nuts - Nuts, such as walnuts, pecans, almonds, Brazil nuts, and cashews, are good sources of fibre, protein, and beneficial fats. They are perfect for an afternoon snack that'll tide you over until dinner time. All nuts are good (either raw or roasted).

Include Oats In Your Diet - Oats have both insoluble and soluble fibre, which can be great for blood sugar and cholesterol levels.


Avocados - Avocado is the richest of any fresh fruit in fibre. Today, the avocado is one of the most valued of fruits for its nutritional value as well as for its dietary and therapeutic properties.

Edamade - High in protein, one cup of cooked edamame has 8 grams of fibre. These green soybeans are high in iron and protein and may help lower your cholesterol.

Bananas – Bananas contain both types of vegetable fibre, soluble and insoluble, which are present in significant amounts.

 


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