6 Fibre Rich Foods to Add to your Diet
The recommended daily intake of fibre for adults is around 30g, However, the majority of adults do not consume this amount each day or know the amazing benefits. Read on to find out how to increase fibre easily in your diet!
Soluble vs Insoluble Fibre?
Most foods contain both insoluble and soluble fibre but are usually richer in one type than the other. The easiest way to tell them apart:
Soluble fibre absorbs water, turning into a gel-like mush (think of what happens when you add water to oatmeal) This type of fibre is broken down in the intestines to provide many health benefits such as balancing blood sugars, reducing cholesterol and absorbing water to bulk up stools. Try eating more oats, berries and nuts.
Insoluble fibre doesn’t (think of what happens when you add water to celery). It is indigestible, so aids weight loss by keeping you fuller for longer. It also helps to keep the bowels moving to prevent constipation. Try eating more brown rice and leaving the skins on fruit.
So what should I eat?
Here is an example of how to ensure that you meet the RDA for fibre in an average day….
Breakfast: 40g oats – 4g and 1 tbsp chia seeds – 5g (with nuts and a small handful of berries)
Lunch: Half a medium sized avocado – 7g (with raw spinach and rocket salad with goats cheese)
Dinner: 1 cup cooked brown rice – 4g, 1 cup cooked broccoli – 5g and 1/2 cooked green peas – 4.5g (with your favourite meat, fish or chickpeas)
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