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5 Tips to Increase Fibre Intake in Your Diet

by Voices Wellness 09 Sep 2021
Photo: Unsplash

Combat constipation and unhealthy cravings by incorporating more fibre into your diet.

Remember all the times your parents nagged you about eating more fruits and vegetables? There’s a good reason for it—these foods are rich in fibre, a type of carbohydrate that the body can’t break down and instead passes undigested through the body. As such, they help to regulate the sugars in one’s body to keep hunger and blood sugar levels in check. Consuming enough fibre also prevents chronic diseases like diabetes, heart disease, and some forms of cancer.

Here are some easy ways to incorporate more fibre into your diet.

Eat whole fruits and vegetables

Cold-pressed juice might be a wellness trend, but they can’t beat whole fruits and vegetables when it comes to fibre content. While juices make the taste of certain vegetables more palatable to our tastebuds, the process can strip fibre, leaving a concentration of carbs in sugar form. When in doubt, try enjoying your favourite fruits and vegetables in the whole form.

Bake with high-fibre flours

If you fancy baking bread and muffins, consider picking high-fibre flours to boost the nutritional value of your baked goods. Choose whole-wheat pastry flour over white flour, which easily offers three times as much fibre as the latter. Other popular high-fibre and non-wheat flours include those made from soy, almond, chickpea, barley, and buckwheat.

Photo: Unsplash

Add legumes to your meals

An essential part of many traditional diets, legumes like beans and lentils are rich in fibre, carbs, vitamins, and protein. To reap its positive benefits on the gut microbiome—also linked to decreased risk of chronic diseases, replace meat with legumes a few times each week. Easy meal ideas include making a hummus dip, adding mashed beans to ground beef, and adding cooked beans and lentils to salads and soups for extra flavour and texture. 

Snack on berries 

Not called nature’s candy for nothing, berries are among the most fibre-rich fruits out there. Containing less sugar than other fruits but even higher in fibre, berries like raspberries, blackberries, strawberries, and blueberries make a tasty and healthy snack option. Add them to cereals and salads or blend them up with yoghurt for a treat. 

Read the nutrition labels

Even if you’re about to indulge in processed foods, take a moment to read the nutrition label and pick something rich in fibre. Certain products like granola bars, cereals, yoghurt, and even pre-cooked soup packs include functional fibre content. These tend to be extracted from natural sources and added as a form of supplement.

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