Following on from last weeks post on World Digestive Health Day, this week we are focussing on how to incorporate more fibre into your diet.
Last week we told you that the recommendations are to consume 30g of fibre per day but currently the average intake in the UK is sitting at around 18g per day. So here we are sharing our top tips for how you can increase the fibre in your diet!
Snack on fruits and vegetables
It’s easy to rely on high sugar snacks but really we want to be focusing on protein rich, high fibre snacks as this is what will keep you fuller for longer throughout the morning/ afternoon. Try switching your snacks for apple with peanut butter, carrots with hummus, half an avocado or Greek yoghurt with berries and cinnamon.
Add beans and pulses into your diet
It’s common to turn your nose up at beans and pulses before you’ve really given them a chance. Not only are they a great source of fibre they’re also a source of plant protein which can be a more environmentally friendly protein option than animal sources. Often, people don’t give beans and pulses a chance as they may not know how to cook them. That’s where we come in! Try out Caribbean Jackfruit or our Five Bean Chilli Dish as they’re packed full of fibre and flavour!
Don’t skip the nuts and seeds
Nuts and seeds contain insoluble fibres which helps to promote faecal bulk and the removal of waste through the gut. Snacking on nuts or seeds and adding them to your porridge, yoghurt or salads are a great way to incorporate them into your diet.
Opt for whole grains
Wholegrains contain more dietary fibre over refined grains. Most of the fibre is confined within the outer layers of the grain which are removed when processed. As a result whole grains are recommended as part of a healthy balanced diet.
As you know by now fibre is hugely important and beneficial within the diet. However, like with any dietary changes introducing more fibre into your diet should be done under supervision and slowly. Drastically increasing your fibre intake overnight may contribute to undesirable gut symptoms therefore it’s best to increase it slowly!