How to get more fibre:
- Dietitian.Lauren Hmede
- Apr 2, 2019
- 1 min read
Introduction:
Fibre are indigestible carbohydrates that have been linked to many health benefits like lower risk of cancer, diabates, improve gut health, improve bowel movement and weight loss. As average you need to get 30 grams of fibre daily. Many people failed to get eough fibre due to a low carbs diet.
So you need to understand what are the types of food rich in fibre?
For example a medium size apples provides about 2-3 grams of fibre.
Switch to wholegrain
You can make simple substituation to get more fibre and this can be done by replacing refined grains with whole grains. For example you can use brown rice instead of white rice at lunch or dinner. You may also use wholegrain bread instead of white refined bread to wrapp a sandwich.
Top up your meals
You can get more fibre by adding seeds to salad, chickpeas to stews and nuts to your rice. Half can of chickpeas offers you a 7 grams of fibre and you are substituting meat. Adding beans to two brown toast you are getting 13 grams of fibre.
Ditch the juicer for a blender
It is better to consume solids and whole fruits instead of juices as the last contain more sugar and no fibre or even very little amount . You can blend low sugar fruits and vegetbales as fibre remain within the smoothies!
Take it slowly
It is better to include fibre gradually to prevent bloating, gas and digestive problems. You need also to consume adequate fluids as 8-10 cups daily.
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