Fibre is essential for supporting healthy digestion, blood sugar control, and even heart health. But many people can find it difficult to reach the 30g daily target. Don't worry, boosting your fibre intake doesn't require a complete diet overhaul. Here are some tips to help boost your fibre intake:
1. Embrace the Skin - The skin of many fruits and vegetables is a fibre goldmine. Enjoy apples, pears and potatoes with their skins on (after a good rinse!).
2. Go Whole Grain - Whole grains are packed with fibre compared to refined grains. Switch to whole-grain bread, pasta, brown rice, quinoa, and oats.
3. Plant-Based Power - Beans, lentils and split peas are excellent sources of both protein and fibre. Try adding them to soups, stews or even taco night!
4. Fruit and Veggie Boost - Adding fruits and vegetables to your meals is an easy way to increase fibre. Toss berries into your yogurt, kale into your soup or mushrooms into your pasta sauce.
5. Nutty and Seedy Additions - Sprinkle nuts and seeds on salads, soups or blend them into smoothies for a fibre and healthy fat boost.
Important Considerations:
Start Slowly and Hydrate: Increase your fibre intake gradually to avoid digestive discomfort. Drink plenty of water as this can help fibre pass through your gut and improve bowel function.
Get Moving: Regular physical activity helps prevent constipation and improves bowel function.
Listen to Your Body: Pay attention to how your body responds to increased fibre. If you experience excessive gas or bloating, adjust your intake accordingly.
With these simple tips, you can easily power up your gut with the fibre it needs to thrive. Remember, small changes can make a big difference!