If you’re wanting to improve your health, eating more fibre is a great way to do it. This could involve looking for healthy biscuit and cookie recipes or altering what you have for breakfast. In return for some small changes, you can experience a wide range of health benefits. In this article, we’ll discuss 7 different ways that you can add more fibre to your diet.
What Is Fibre And What Are The Health Benefits?
Fibre is a type of carbohydrate that the body can’t digest, so it passes through the digestive system relatively unchanged. It’s found in plants, such as fruits, vegetables, grains, and legumes. There are two types of fibre: soluble and insoluble.
Soluble fibre dissolves in water and forms a gel-like substance. This type of fibre slows down digestion and can help regulate blood sugar levels. Insoluble fibre doesn’t dissolve in water and helps add bulk to stools.
The health benefits of consuming both types of fibre include:
- improved digestion, regularity, and bowel function
- lower cholesterol levels
- increased feelings of fullness, which can help with weight management
- it reduces the risk of heart disease, stroke, and certain types of cancer
1. Have Oatmeal At Breakfast Time
Oatmeal is a type of coarse flour made from oat groats that have been dehusked and steel-cut, or crushed. It’s usually boiled in water or milk and is a good source of vitamins and minerals. Its high fibre content keeps you feeling fuller for longer, helping reduce the temptation to fill up on unhealthy snacks later in the morning.
You could also try adding some fruits or vegetables to your oatmeal for an extra fibre boost. Oatmeal can also be baked to make oatcakes, granola bars, cookies, and other treats. If you visit specialist websites to buy oatmeal online you can learn more about what it is, how to cook it and why it’s good for you. You can choose from coarse steel-cut oatmeal or fine/medium stone ground oatmeal.
2. Have Some Fibre-Rich Snacks
Unhealthy snacks are generally high in calories, fat, and sugar and low in nutrients. Examples of fibre-rich foods include fruits, vegetables, whole-grain pieces of bread and cereals, legumes, and nuts.
Eating more fiber can reduce the risk of heart disease, stroke, and type II diabetes. It can also help you achieve your ideal weight and maintain it.
Some specific examples of fibre-rich snacks include:
- An apple with almond butter
- A pear
- A cup of raspberries
- A carrot with hummus
- A handful of almonds
- A slice of whole grain bread with avocado toast
- Half a cucumber sliced and topped with Greek yogurt and chia seeds
3. Eat More Fruits And Vegetables
Fruits and vegetables are a perfect source of fibre. Some key examples include apples, pears, oranges, bananas, strawberries, raspberries, blackberries, blueberries, cranberries, prunes, apricots, broccoli, Brussels sprouts, cabbage, carrots, and sweet potatoes.
Here are some meal ideas that incorporate some of these items:
- Apple or pear slices with peanut butter or almond butter
- Banana with oats or granola
- Strawberry smoothie or shake
- Raspberry chia pudding
- Blackberry avocado toast or salad topping
- Blueberry muffins or pancakes
- Cranberry sauce or relish
- Dried apricots as a snack or in oatmeal or yogurt
- Roasted broccoli with olive oil and garlic
- Brussels sprouts slaw or salad
4. Eat Healthy Soups
One great example is minestrone soup. This classic Italian meal has a variety of vegetables, beans, and pasta – all of which are excellent sources of fibre. Another delicious and nutritious soup is black bean soup. Black beans are not only a good source of fibre, but they’re also packed with protein, vitamins, and minerals.
Other soups to consider include:
- lentil soup
- chickpea soup
- vegetable soup
- split pea soup
5. Make A Fibre-Rich Salad
Another simple way to incorporate more fibre into your diet is to make a salad for lunch or dinner. Start with some dark leafy greens like spinach or kale. Then add in some other vegetables like tomatoes, cucumbers, carrots, and peppers.
For even more fibre, add a cup of cooked lentils or black beans. Top it all off with a healthy dressing, and you’ve got a fibre-rich meal that’s also packed with vitamins, minerals, and antioxidants.
Some other salads to consider include:
- Quinoa and black bean salad
- Kale and roasted vegetable salad
- Lentil and feta salad
- Chickpea and avocado salad
6. Switch To Brown Rice
White rice is a refined grain and doesn’t have as many nutrients as brown rice. It’s also stripped of its fibre content. Brown rice, on the other hand, is a whole grain and an excellent source of fibre. It usually provides 1.8g more fibre than a comparable quantity of white rice. Here are some meals to choose from that can use brown rice:
- rice pudding
- rice and beans
- stir fry
To cook brown rice you need to simmer it for longer than white rice, but the nutritional benefits make it worth the wait. It has a chewier texture than white rice, so some people prefer to mix the two together. You could also try other types of wholegrain rice such as black or wild rice.
7. Switch To Wholegrain Bread
The problems with white bread are that it’s made from refined flour, which has had the bran and germ removed. This process not only strips away many nutrients, but also leaves the flour less fibrous. Wholegrain bread, on the other hand, is made from whole wheat flour that includes the bran and germ (with all its benefits).
Here are some meals you can eat using wholegrain bread:
- Wholegrain toast with avocado and egg
- Wholegrain sandwich with chicken, salad, and cheese
- Wholegrain wrap with falafel, tzatziki, and lettuce
The information given above clearly shows that anyone will be able to find something that appeals when they want to increase their fibre intake. You can include it in your breakfast, lunch, and dinner – and also in your snacks. Besides enjoying the many tastes and flavors, you’ll be happy knowing that it’s benefiting both your body and your health.