Last week Marnie talked all about what fibre is and how much we need (read here >>). This week she takes it all a bit further but looking at simple way to boost your intake.
Not into counting grams of fibre? Here are 10 simple suggestions to boost your fibre intake:
- Aim for at least 2 pieces of fruit and 5 serves of vegetables each day.
- Eat plant foods closest to their natural state (keep the skin on, eat the seeds ie. cucumber
- Aim for wholemeal or whole grain breads where possible.
- Look for nutrient claims like ‘source of fibre’, ‘good source of dietary fibre’ and ‘excellent source of dietary fibre’ on packaging.
- Include nuts and seeds every day.
- Experiment with grains like quinoa, buckwheat and brown or wild rice.
- Add legumes (e.g. lentils, chickpeas) to salads, stews, pasta dishes.
- Use almond meal, linseed meal, rice bran and banana flour in baking.
- Choose take away and ready meals that contain vegetables (e.g. add some vegetarian and vegan We Feed You meals to your cart) or choose salads, stir fries, poke bowls.
- Adding a daily fibre supplement to your regimen can be a great way to help you reach your fibre targets, and to provide specific types of fibre with gut health benefits (i.e. prebiotics).
Look at the difference to your fibre intake, with some simple swaps of more highly processed foods for whole food options. The swap items are all gluten free and low FODMAP.
|TOTAL 2g FIBRE||
SWAP FOODS TOTAL 18.2g FIBRE
Rice bubbles (1cup) = 0.8g
|Freedom Foods Active Balance Cereal (40g) = 4g|
|White GF bread (2 slices) = 1g||Helgas Wholemeal GF Bread (2 slices) = 3.7g|
|Rice Crackers (14) = 0.2g||Carmens Superseed Crackers (27g per serve) = 3.7g|
|Orange Juice (150ml) = 0g||
Orange (1 med) = 2.3g
|Potato Chips (20g) = 0g||Walnuts (1 handful, 30g) = 2.7g|
|Protein Powder (standard serve) = 0g||Linseed meal (1 tbsp) = 2g|
A word of caution:
If you’re not used to eating a lot of fibre, don’t go out too hard in trying to meet these guidelines all of a sudden! Our digestive systems are creatures of habit, and doing anything too dramatic can cause you to feel bloated and uncomfortable. Instead, increase your fibre intake gradually (over weeks), and make sure you’re drinking plenty of water or other hydrating fluids, to help move everything through.
If you found this fibre advice helpful, feel free to share. And remember, if you want individualised dietary advice, consult an Accredited Practising Dietitian.
Stay tuned for Part 3 on fibre which will discuss the different types of dietary fibre, sources found in gluten free foods, and the unique ways they contribute to our health.
As always, consult with an experienced Accredited Practising Dietitian for personalised advice about fibre and your health.