Fibre is essential to ahmmmm ….. keep you regular! Think of it as nature’s ‘bottle brush’. It assists your colon to process what you eat. Fibre also helps lower your risk of high cholesterol, obesity, high blood sugar, and diabetes.
All plant foods such as fruit, vegetables, seeds, beans and grains have natural fibre.
The secret is to achieve a balance of keeping your colon healthy and your natural bodily digestion running smoothly. The recommended daily intake of fibre is 30-40 grams. Most people only consume about 10 grams a day! My that is a BIG difference ….
Increasing your fibre intake
Here some natural fibre sources you can add into your diet or increase your daily uptake. Who needs artificial supplements when nature has prepared the perfect solution?
|Split peas||cooked, 1 cup||16.27gms|
|Lentils||cooked, 1 cup||15.64gms|
|Black beans||cooked, 1 cup||14.92gms|
|Pinto beans||cooked, 1 cup||14.71gms|
|Kidney beans||cooked, 1 cup||13.33gms|
|Lima beans||cooked, 1 cup||13.16gms|
|Navy beans||cooked, 1 cup||11.65gms|
|Green peas||cooked, 1 cup||8.84gms|
|Kale||cooked, 1 cup||7.20gms|
|Broccoli||cooked, 1 cup||4.50gms|
I adore all types of berries and they’re great in smoothies or with a dollop of ricotta (my fav). As you can see raspberries provide a good source of fibre.
Split peas, lentils and beans are also a fantastic source of fibre. They’re great in soups, mixed with some rice and vegetables, or made into hummus.
If you haven’t tried lentil dhal and enjoy Indian food, find an easy recipe and give it a go. It’s very simple to make – you just need lentils, onions, garlic, and spices. Try adding some chopped tomato at the end or fresh coriander. You can also add a dollop of yoghurt just before serving. Dhal is incredibly economical which makes it super easy on the budget. You can freeze it in small containers for later quick meals when you’re in a hurry.
If you have a meal which includes 1 cup of beans or lentils, you’ve already reached half your daily fibre intake. Easy peasy!!