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NUTRITION | MEAL PREPARATION | 20 EASY WAYS TO ADD MORE FIBRE TO YOUR DIET
NUTRITION
MEAL PREPARATION
Feb 01, 2024
This article provides 20 easy ways to increase your dietary fibre intake, from choosing whole-grain products and adding seeds to your meals to including more legumes and high-fibre fruits and vegetables in your diet.
START YOUR DAY WITH WHOLE GRAINS
Start Your Day with Whole Grains: Begin mornings with whole grains like oatmeal or whole-grain bread. They’re essential for optimal gut health and wellbeing and are critical in long-lasting energy and improved digestion.
SNACK ON NUTS AND SEEDS FOR FIBRE
Snack on Nuts and Seeds For Fibre: Incorporate nuts and seeds into your daily snack routine. Beyond being protein-rich, they are dense in fibre, which helps maintain a healthy digestive system and curbs hunger.
INCLUDING MORE LEGUMES TO ADD MORE FIBRE
Including More Legumes To Add More Fibre: Adding legumes, such as beans, lentils, and chickpeas, to your meals boosts fibre content, aids digestion, supports heart health and wellbeing, and provides a versatile protein source that complements various dishes.
CHOOSE WHOLE FRUITS OVER JUICE
Choose Whole Fruits Over Juice: Consuming whole fruits rather than juices retains dietary fibre essential for digestion. Plus, they offer a more extended satiety, reducing the need for frequent snacking.
TRY BROWN RICE OVER WHITE FOR A DOSE OF FIBRE
Try Brown Rice Over White For a Dose of Fibre: Opting for brown rice brings a nuttier flavour and introduces more fibre and essential vitamins, making your meals nutritionally richer and more satisfying.
EAT MORE BERRIES FOR FIBRE INTAKE
Eat More Berries For Fibre Intake: Blueberries and raspberries are fibre-packed treats. Apart from their delightful taste, they assist digestion and provide abundant antioxidants.
EAT THE SKINS OF HIGH-FIBRE FOODS
Eat The Skins of High-Fibre Foods: Many fruits and vegetables have fibre-rich skins. Consuming them with their skins on ensures you get the maximum nutritional benefits while adding texture to your dishes.
ADD CHIA SEEDS TO YOUR MEALS FOR FIBRE RICHNESS
Add Chia Seeds to Your Meals For Fibre Richness: Chia seeds, when added to meals, significantly increase the fibre content. These tiny seeds also offer omega-3s and help create satiating, energy-packed dishes.
CHOOSE WHOLE-WHEAT BREAD FOR FIBRE INTAKE
Choose Whole-Wheat Bread For Fibre Intake: Transitioning to whole wheat bread makes integrating more fibre into your diet easy, benefiting your heart health and wellbeing digestion and offering a richer taste.
TRY QUINOA FOR ITS HIGH-FIBRE CONTENT
Try Quinoa For Its High-Fibre Content: Quinoa is a protein powerhouse and brimming with fibre. Its grainy texture and nutritional content make it a staple for health and wellbeing-conscious individuals.
EAT MORE DARK LEAFY GREENS FOR FIBRE GOODNESS
Eat More Dark Leafy Greens For Fibre Goodness: Leafy greens, like spinach and kale, are fibre-rich veggies that deliver many essential nutrients. They’re versatile and elevate the health and wellbeing quotient of any dish.
ADD AVOCADO TO YOUR DIET AS A POWERHOUSE OF FIBRE
Add Avocado to Your Diet As a Powerhouse of Fibre: Beyond their creamy texture and delightful taste, avocados are laden with fibre and healthy fats, making them a perfect addition to salads, toast, and more.
HAVE OATMEAL FOR BREAKFAST TO HAVE FIBRE
Have Oatmeal for Breakfast To Have Fibre: A bowl of oatmeal isn’t just warming; it’s also packed with fibre that aids digestion, reduces cholesterol, and ensures a sustained energy release throughout the morning.
FIBRE-PACKED GOODNESS OF POPCORN
Fibre-Packed Goodness of Popcorn: A bowl of air-popped popcorn serves as a tasty, low-calorie snack that’s also a source of whole grain, making it both delightful and fibre-rich.
INCLUDE MORE BROCCOLI FOR FIBRE AND NUTRIENTS
Include More Broccoli For Fibre And Nutrient: Broccoli is more than just a green vegetable; it’s a fibre-packed superfood. It aids digestion, supports overall health and wellbeing, and complements various cuisines.
TRY FIBRE SUPPLEMENTS
Try Fibre Supplements: Supplements can bridge the gap for those not receiving enough fibre from their meals. They assist in regularizing bowel movements and enhancing gut health and wellbeing.
EAT MORE PEARS TO INTAKE MORE FIBRE
Eat More Pears To Intake More Fibre: Pears are naturally sweet, juicy, and, importantly, high in fibre. Consuming them can aid digestion and offer a natural remedy for irregular bowel movements.
ADD LENTILS TO YOUR MEALS FOR FIBRE
Add Lentils to Your Meals For Fibre: Lentils are not only protein-rich but also a fibre dynamo. They seamlessly blend into various dishes, enhancing taste, texture, and nutrition.
CHOOSE WHOLE-GRAIN PASTA
Choose Whole Grain Pasta: Unlike its refined counterpart, Whole grain pasta retains its natural fibre content. This fibre makes your pasta dishes more satiating and beneficial for gut health and wellbeing.
ADD FLAXSEEDS TO YOUR DIET FOR FIBRE
Add Flaxseeds to Your Diet For Fibre: Ground flaxseeds are a potent fibre source that also delivers omega-3s. Sprinkling them onto meals effortlessly boosts their health and wellbeing benefits.