There is nothing worse than that sluggish feeling of being bloated from not being able to “go”, let alone the embarrassment factors that go along with this. Eating more fibre has many health benefits including reducing the risk of constipation, haemorrhoids and bowel cancer.
Fibre is the part of food that cannot be digested by the small intestine, therefore moves along the digestive tract into the large intestine where it creates healthy bacteria for the digestive system.
It is recommended to eat 25-30g of fibre each day.
There are 2 types of fibre:
Soluble fibre dissolves in water and slows down digestion to make you feel fuller for longer. Examples of this include: fruits, vegetables, beans, lentils, oats.
Insoluble fibre is also very filling and is not easily dissolved in water or digested. This type of fibre adds bulk to the food moving through your system and helps keep bowel movements regular. Examples include: whole grain breads and cereals, the outer skins of fruit and vegetables, nuts and seeds, raw lentil, kidney beans and chickpeas.
Our top 10 favourite high fibre foods:
- Oats – the perfect high fibre breakfast! Go for organic rolled oats if possible, and why not add a sprinkle of nuts, wheat bran and dried fruit for a twist.
- Lentils – have cooked lentils instead of rice with your meals, or substitute for mincemeat in bolognaise, cottage pie or the like.
- Beans – most types of beans are high in fibre. Incorporate beans into your salads, soups and stews, or even have a few canned beans for a snack. Introduce these into your diet slowly if you’re not used to eating them, to give your digestive system a chance to get used to them.
- Fresh fruit – pears, apples & berries are the best for fibre intake. Be sure to include these in your daily munching.
- Wheat bran – part of the wheat plant that is extremely high in fibre. Add a few tablespoons to your soups, smoothies, yoghurt or cereal.
- Popcorn – who doesn’t love popcorn? Try airpopped corn for the healthiest result.
- Nuts – almonds, pecans, walnuts have the highest fibre of nuts. Grab a handful for a snack or add to your smoothie, salad or breakfast muesli.
- Dried fruit – great for a snack on the go, choose pears, apples and peaches for highest in fibre.
- Homemade granola cereal – make delicious high fibre granola yourself! Check out our tasty recipe here.
- Fresh vegetables – especially broccoli, brussel sprouts & spinach – try and have at least one of these types of veggies with your usual portion of veggies each day. Toss some raw spinach into your smoothie, roast your brussel sprouts and broccoli for something a little different.
Try adding a little more of the above foods to your diet daily – you will be amazed at the big difference that just a little bit can make!