Get some Fibre
We all know fibre is
good for us, and I don’t just mean fibre-optic. Including fibre in your diet
can help prevent heart disease, diabetes, some cancers and can also improve
advise we consume 30grams of fibre daily, from both soluble and insoluble fibre
sources. A healthy, balanced diet can provide enough but If you feel you need
to increase your fibre intake, it’s important to do this gradually & keep
well hydrated too. Try keeping a weekly food diary and count how much
fibre you’re consuming then adjust accordingly by adding some of the foods
All beans are high in
fibre so why not try meat Free Mondays and make a veggie chilli tonight with a
can of kidney beans and your favourite veg.
Ditch the white carbs
and try replacing with wholegrain pasta or bread where possible.
Keep your finger on the
pulse by adding chickpeas and lentils to your diet. High in fibre, protein and
low in fat they’re a great way to sneak in more fibre. Why not try making
your own hummus for a healthy snack - http://deliciouslyella.com/the-best-hummus/or add chickpeas to curries and soups for added depth.
Go nuts with pecans,
almonds and walnuts as these have more fibre than other nuts. Eat solo or make
your own protein balls, granolanut butter or sprinkle a handful on salads for a
I love sweet potatoes.
They’re so versatile and taste great. When it comes to fibre, be sure to eat
the skin as that’s where the fibre’s at. Sweet potato wedges make a great
dinner alternative to normal fries and are so easy to make –
Sweet potatoes – one
1 tbsp of cayenne
1 tsp. turmeric
salt and pepper to
Pre-heat the oven to
Wash the sweet potatoes
and then after drying, cut into wedges, in a small food bag add some olive oil
and throw in the spices. Add the wedges to the bag and tie a not to secure,
then shake to coat the wedges in spices and oil.
Spread the wedges on a
flat baking tray and bake for 20 -30 minutes. Turning half way.
Oats are a great source
of fibre and are super handy to have in the kitchen. Make porridge and top with
berries for a double dose of fibre, overnight oats or add to your smoothies.
This recipe is seriously tasty http://minimalistbaker.com/peanut-butter-overnight-oats/
Don’t skip your five a
day. Crunch an apple, snack on berries or get creative with broccoli. Try to
eat more veg than fruit as it has less sugar and there are so many awesome
recipes available that veg really doesn’t have to be eaten as a side - http://paleomg.com/paleo-broccoli-fritters/
Live Well, by
fibre-containing foods promotes gut health. It also provides a slow-release of
energy, helping us to feeler fuller for longer. Dietary fibre is found in plant
foods such as fruit, veg, oats, beans and lentils all contain soluble fibre,
whilst wholemeal bread, brown rice and wholegrain breakfast cereals all contain
insoluble fibre. Soluble fibre, such as that found in oats, also helps to
reduce the risk of heart disease by lowering cholesterol. Insoluble fibre is
vital for our digestive system helping to prevent bowl complaints.
Have a happy, healthy