NUTRITION: 10 Ways to Boost Your Fibre Intake

Fibre is an important part of a healthy balanced diet, and it helps prevent heart disease, diabetes, excessive weight gain, some cancers, and improve digestive health.

The problem however is that most people don’t get enough fiber in their diet, as it is only found in foods that come from plants.

Include these in your diet to help boost your fiber intake:

1. Fruit Salad

A fruit salad makes an excellent addition to a meal or can serve as dessert. It doesn’t have to be complicated – just combine some of your favorite fruits and berries and add a little fruit juice or yogurt as a dressing. You can mix in a few nuts for even more fiber.

2. Whole Orange

We’re not saying orange juice is not good for you – it’s got plenty of vitamins and minerals. However, when you eat the whole orange you’re getting much more fiber, it’s juicy and sweet, and you still get all the vitamins and minerals too.

3. Eat the Skins of Apples and Pears

Picky eaters may not be all that enthusiastic about eating the skins that cover fruits. While you wouldn’t eat a banana peel or an orange rind, you can enjoy apples and pears with the coverings intact. Not only does the skin protect the tender flesh inside, it’s got more than half the fruit’s fiber.

4. Don’t Peel Your Potatoes

You might see a theme growing here – the bits that you might normally toss into the compost are probably good for you. Much of the fiber in a potato is in the skin, and there’s no reason the skin can’t be worked into your dish – even mashed potatoes are delicious when made with unpeeled potatoes.

5. Buy 100-percent Whole Grain Bread

White bread has been a thing for decades – people often prefer the lighter flavor and texture compared to whole grain bread that’s heavier, both taste and texture-wise. But the bran that’s removed during the flour making process takes a lot of the fiber with it. Whole grain breads may be a bit of an acquired taste, but don’t be surprised if, after eating them for a while, you don’t care for plain old white bread anymore.

6. Switch to Brown Rice

Brown rice is a better choice than white rice because it retains the high-fiber bran. It’s got a nuttier flavor and firmer texture compared to white rice. Not big on brown rice? Try quinoa.

7. Snack on Nuts

Nuts, such as walnuts, and cashews, are good sources of fiber, protein, and beneficial fats. They’re perfect for an afternoon snack that’ll tide you over until dinner time. All nuts are good – either raw or roasted — but watch out for the flavored and sugar coated nuts that add extra calories you don’t need.

8. Add Berries to Yogurt

Yogurt is an excellent source of calcium, protein, and beneficial bacteria. Serve a superfood dessert by topping a velvety smooth Greek yogurt with blueberries or strawberries. A few nuts adds even more fiber and texture. Drizzle with a little honey for a sweeter touch.

9. Beans

Legumes are super-high in fiber. Serving beans or lentils with lunch or dinner instantly boosts your fiber intake dramatically.

10. Try Whole Grain Pasta

Most pasta is made with refined white wheat flour because it provides the best texture. However, more and more whole grain pastas are hitting the shelves and they’re absolutely delicious. Serve whole wheat pasta with vegetables for a super high-fiber meal.

Source: about