Have you got caught up in the recent craze about protein? ... I think we all have.
Now, don't get me wrong, we know protein is a really important nutrient playing a pivotal role in many areas like building and maintaining muscle, weight loss, supporting immunity.. the list goes on.
With the excitement of protein, something that often gets overlooked is fibre.
Dietary fibre is the part of plants that you eat but it doesn't get digested in your small intestine. Instead, it is partially broken down (fermented) by bacteria in your large intestine.
So... why fibre?!! (hear me out...)
Well, fibre is essential for your gut to work normally- it can improve the diversity of your microbiota (the collection of bacteria in your gut). Fibre helps to aid digestion (gets the bowels moving), preventing constipation. People meeting their fibre intake have an easier time managing their weight, because fibre provides a feeling of fullness. A high fibre diet may also help to reduce the risk of chronic diseases such as cardiovascular disease, type 2 diabetes and bowel cancer.
How much fibre should I have?
Adults should aim for 25-30g of fibre per day.
The average intake for adults in Ireland is 19g... so we're a bit off!
How can I increase fibre in my diet?
First try swapping white carbohydrates for brown alternatives. For example white bread for wholegrain bread
Adding fruit, nuts and seeds to breakfast cereals
Try adding linseeds or flaxseeds to yoghurts
Add extra vegetables and pulses such as lentils, chickpeas into curries, chillies or bolognese- I am a big fan of this and it is also very cost-effective as they are relatively cheap ingredients and really bulk out the dish!
Leave the skin on fruit and veg (where possible!!), the skin typically contains the fibre!
When checking food labels for fibre content, a food is considered high in fibre if it contains at least 6g of fibre per 100g. It’s classified as a source of fibre if it has at least 3g of fibre per 100g.
Here is an example of a meal plan that contains 30g of fibre
Consisting of simple meals.. nothing fancy
Breakfast: Overnight oats made with 50g oats, 50g raspberries, 100g yoghurt/milk and 40-50g nuts= 9g fibre
Lunch: Baked potato (medium sized), 80g baked beans and 80g sweetcorn (tinned)= 10g fibre
Dinner: 150g Wholemeal spaghetti with pesto, broccoli and cheery tomatoes= 8g fibre
Snacks: Wholemeal bread toasted x1 with peanut butter= 4g fibre
Banana or apple= 2g fibre
The above has approx. 33g fibre
❗Just one tip!
When increasing your fibre intake, do so gradually to prevent gastrointestinal symptoms like bloating and gas, giving your gut time to adjust. Be sure to drink plenty of fluids, as fibre absorbs water in the bowel. Without enough hydration, you may risk dehydration and reduced effectiveness of the fibre.
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