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Fit Tips - Fibre Gains!!

Fit Tips - Fibre Gains!!

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Get some Fibre Gains

 

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 digestive health.

 

Government guidelines 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 below.

 

High fibre sources

 

Beans

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.  

 

Wholegrains

Ditch the white carbs and try replacing with wholegrain pasta or bread where possible.

 

Pulses

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.

 

Nuts

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 crunchier taste.

 

Sweet potatoes

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 –

 

Ingredients

Sweet potatoes – one per person

1 tbsp of cayenne pepper,

1 tsp. turmeric

salt and pepper to taste

Olive oil

 

Method

Pre-heat the oven to 200C

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

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/

 

Fruit & veg

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 Annabel Zierold

 

Regularly eating 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 week 

 

Anna Carnegie