Five easy ways to eat more fibreFriday, 29 June 2018
Written by Karissa Woolfe, Accredited Practising Dietitian
Not eating enough fibre is an easy nutrition goal to rectify. Here’s why you want to eat more.
Apart from improved blood glucose levels after meals (tick), lower cholesterol levels (tick) and weight management (tick), studies link eating 25 to 30 grams of fibre a day (think whole grains, lentils, chickpeas, baked beans, veggies, fruit, nuts and seeds) with improved digestive health and a reduced risk of bowel cancer.
Emerging research not only shows that eating more fibre increases the diversity of gut-friendly bugs that boost your mood, but restricting these healthy carbs can increase your risk of feeling angry, depressed or anxious.
Australians eat half the fibre needed from whole grains for good health, according to research from the University of Wollongong. And if you’ve been cutting them down, or need to eat gluten-free, your daily fibre can plummet.
Here’s five easy ways to eat more fibre, starting with your next meal or snack.
- Eat porridge plus. For a winter warmer with way more fibre, try Freedom Foods Barley + Porridge Traditional. Per 100g: 5.9g fat, 1.2g sat fat, 18g fibre, 7mg sodium. Or, stir in a spoonful of chopped nuts or seeds.
- Hero avocado. Pack more fibre into your toastie with sliced avo and tomato, or eat with beans on whole grain or sourdough toast. One medium avocado has 10g of fibre.
- Chuck in a mini-can. Low GI, a mini can of Edgell Chickpeas is perfect on your salad, or dusted with Moroccan spice and lightly roasted in the oven for a filling snack. Per 100g: 2.1g fat, 6.0g fibre, 156mg sodium.
- Make a hearty soup. For a thick and hearty soup that’s full of gut-loving fibre, use McKenzie’s new 12 Blend Soup Mix. Per 100g: 3.1g fat, 15.8g fibre, less than 5mg sodium.
- Try pulse pasta. Made from beans like red lentils and chickpeas, San Remo Pulse Pasta is an excellent source of fibre, gluten free, and comes in spirals, spaghetti or penne. Per 100g: 2.0g fat, 6.0g fibre, 12mg sodium.
Karissa Woolfe is an Accredited Practising Dietitian and Health Journalist. She is not affiliated with any food manufacturers. All branded food meets the criteria endorsed by Diabetes Australia accredited practising dietitians in the Healthy Shopping Guide.