How To Get More Fibre In Your Diet
For most health and fitness goals, everyone looks at carbs and protein and fat and hydration and vitamins and minerals.
But something that we all should really focus on a bit more often that gets overlooked is fibre.
Fibre plays a huge role in the body, and in your digestive system and plays an important part, as a result, in most health and fitness goals.
So let’s look at fibre, what it does and how you can increase the fibre intake in your diet.
What Is Fibre Anyway?
Dietary fibre is usually the components from plants, in the food that we eat that, can’t be broken down by the digestive system.
There are two types of dietary fibre – insoluble, and soluble.
Insoluble fibre doesn’t dissolve in water, as the name suggests.
It adds bulk to our digestive waste.
So it helps solids pass through our digestive system more easily.
And it can be found in whole grains, nuts, seeds, legumes, beans, and root vegetables.
Soluble fibre, as the name suggests, CAN be dissolved in water.
In the digestive system, it forms a gel like substance, which helps waste pass through your system more easily. It can be found in oats, citrus fruits, peas, carrots, and some other vegetables as well.
Benefits Of Fibre
Before talking about the benefits of fibre, I need to add one disclaimer.
I’m not a medical professional.
Some people do have digestive issues. IBS is a good example. And in those cases, you really do need to work with a medical professional on this kind of thing.
But just to emphasize again, I’m not a medical professional, so please don’t take this as medical advice and speak to a doctor or a registered dietician instead.
The Benefits Of Fibre
In terms of the reported benefits of fibre, it increases the volume of food without a corresponding increase in calories in that food.
So you can get a lot more volume of food and feel fuller without needing to get that many more calories in.
Soluble fibre can delay glucose absorption which can help stabilize blood sugar.
Soluble fibre can also help lower cholesterol, which can help reduce the risk of cardiovascular diseases.
Insoluble fibre also adds bulk to our waste, so it helps pass it through more easily.
Also, our fibre intake supports the bacteria in our intestines, and that’s going to help keep our gut healthy too.
How To Get More Fibre In Your Diet
So here are a few quick tips on how to increase fibre in your diet.
Have More Oats
Swap cereal for oats.
Especially if you have a corn or wheat based cereal, try switching to oats and see how that helps. Or maybe even something like granola.
Add More Fruit To Your Diet
Add more fruit to your diet.
It’s a great snack. Or you can use it as a smoothie. And it’s also a great source of vitamins and minerals as well as fibre.
And then if you have something like mango or pineapple, you’re also getting more digestive enzymes, which is also going to support your body’s digestive function.
Increase Your Vegetables
Increase your vegetable intake. That’s going to get you a lot of vitamins and minerals.
Also if you learn to cook and prepare vegetables in a way that you really enjoy, that’s going to make that a lot easier and it’s going to actually make, having vegetables seem appealing.
You won’t just be stuck with a raw salad or boiled or steamed vegetables then.
And to be fair, this is actually a great tip for pretty much any health and fitness goal.
Switch from white or refined foods to whole grain so white bread to brown bread or to seeded bread.
Maybe quinoa instead of white rice.
How Much Fibre Should You Have Each Day?
The British Nutrition Foundation in the UK recommends that 30 grams of fibre a day is the right amount for healthy adults.
And what’s good is that you don’t need to make dramatic changes to hit that target.
A handful of swaps or additions or small changes each day is probably enough to get you there.
And you don’t need to abandon the foods that you enjoy to do that.