Fiber is a type of carbohydrate that cannot be digested by the body but is broken down in the large intestine to provide energy to our cells. Fibre is found in whole-grains, fruit & veg, legumes, nuts & seeds. Fiber plays a crucial role in health & disease but is so often forgotten in our diets!
Here are a few benefits of including adequate fiber in your diet:
Feel fuller for longer
Keeps our digestion happy
Reduces chance of weight gain
Reduces risk of heart disease, diabetes & even some cancers
Helps lower bad cholesterol
Keeps gut healthy by feeding good bacteria
How much do we need?
The recommendation is 25 - 30g/ day. Food considered to be high in fiber if it has more than 6g of fiber per 100g.
My top 3 tips to increasing your fibre intake:
Choose whole-grain options such as whole-wheat or brown bread, rice, & cereals (oats, Weetabix, all-bran)
Eat at least 5 fruit and vegetable portions daily
Include a wide variety of legumes such as beans, peas, lentils and soya
What does 25 - 30g of fiber look like?
BREAKFAST
1/2 Cup Oats
Banana
1 tsp Chia seeds
2tsp peanut butter
TOTAL: 7.5g
LUNCH
2 slices brown bread
Tuna
1/4 Avocado
TOTAL: 9.3g DINNER
1/2 Cup brown rice
1 cup broccoli
1 Cup butternut
Chicken breast
TOTAL: 6.1g SNACKS
Pear
Handful almonds
4 provita
Hummus
TOTAL: 7g
TOTAL: 30g
Do you need help with your nutrition?
Book in for an in an initial consultation to find out how I can help you to achieve your goals!
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