Do you struggle to get your daily dose of fibre? It can be tough to hit that target, especially if you’re not sure how to do it without going overboard.
Keep reading to learn how to include the right amount of fibre into your diet. It’s important to mmake sure you’re getting the nutrients your body needs!
Fibre is a type of carbohydrate that the body cannot digest. Despite this, fibre is an important part of a healthy diet as it helps to keep us regular, aids in digestion, and can even help to lower cholesterol levels. Australia’s Nutrient Reference Values for Fibre are 25g a day for women.
A study by Fayet-Moore et al. showed that a high-fibre diet (25g/day) can help reduce the risk of cardiovascular disease, type 2 diabetes, and colorectal cancer (1). Of the 12,153 diets that were analysed only 28.2% of adults met the Adequate Intake (AI) levels of 25g/day.
My recommendation is to do this from food. Supplementation tends to only have one type of fibre which can work like a laxative in high doses. Food has different types of fibre plus other nutrients which if you supplement this in your diet you are missing out on.
There are two main types of dietary fibre – soluble and insoluble. Both are important for maintaining a healthy gut, but they have different functions.
Soluble fibre dissolves in water to form a gel-like substance. This type of fibre is found in oats, flaxseeds, and fruits. Soluble fibre can help to lower cholesterol levels and regulate blood sugar levels.
Insoluble fibre does not dissolve in water. This type of fibre is found in whole grains, nuts, and vegetables. Insoluble fibre helps to add bulk to the stool and aids in digestion.
This list is my go-to when reviewing a client’s nutrition plan and ensuring they are including enough fibre:
The following sample diet is for the purpose of representing 25g of fibre only and is not a suitable meal plan for your personal nutritional needs. If you are interested in talking about a nutrition plan that suits your needs, click here to enquire.
Breakfast: 1.5 cups oats with 2 tablespoons chia seeds, 1 banana, and 1 cup almond milk
Morning snack: 1 apple with 2 tablespoons peanut butter
Lunch: ½ cup of quinoa, ½ a cup of black beans, 2 cups of roasted vegetables, and 30g of avocado
Afternoon snack: 1 cup grapefruit juice and 30g mixed nuts
Dinner: 100g grilled salmon, 1 sweet potato, 1 cup steamed broccoli, and ½ a cup brown rice
Dessert: a cup of raspberries with 1/2 a cup of yogurt
If you’re currently underconsuming fibre, you may wish to refer to the high fibre food list to increase it. Fibre is important for the body and its functions. Fibre is a balance – you want to ensure you are consuming enough, without consuming too much.
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