As someone edging towards my mid-30s, my health and wellness have become top priorities in my life.
Coupled with my ongoing weight loss journey, I’ve been exploring ways to improve my diet, particularly focusing on gut health and fibre intake.
Unlike calorie counting, which can be quite daunting, keeping track of fibre is much simpler, given our daily human needs.
Fibre is a crucial component of a healthy diet, aiding digestion, regulating blood sugar levels and helping maintain a healthy weight. For adult women, the recommended daily intake is about 25 grammes, while for men, it’s around 38 grammes.
However, many of us fall short of these targets so here’s how to boost your dietary fibre intake with every day, affordable foods.
Top five high-fibre food
Beans and legumes: Beans are a powerhouse of fibre. A cup of cooked beans, such as black beans or chickpeas, provides between 15 to 18 grammes of fibre.
They are incredibly versatile and can be added to salads, soups, and stews, or even made into a spread like hummus.
Thankfully, chickpeas are a common day-to-day food here in Brunei, with locals enjoying them simply steamed.
Furthermore, beans like chickpeas are staples in Middle Eastern and Indian cuisines, both of which are widely available here in the Sultanate. From falafel to chana masala, these dishes provide delicious ways to enjoy this nutrient-rich legume.
Whole grains: Foods like oats, barley, brown rice, and whole wheat bread are great options. For instance, one cup of cooked oatmeal contains about four grammes of fibre, and a slice of whole wheat bread has around two grammes.
Fruits: Apples, pears, bananas, and berries are particularly rich in fibre. For example, an apple with its skin can provide about 4.4 grammes of fibre, while a cup of raspberries has a whopping eight grammes.
Incorporating fruits into your diet as snacks or as part of your meals is an easy way to increase your fibre intake. Personally, I’ve started keeping a container of fresh fruits handy in the fridge. This makes it easy to grab when you’re craving a snack, especially on those late nights.
Vegetables: Vegetables like broccoli, carrots, and Brussels sprouts are particularly high in fibre. A cup of cooked broccoli has about five grammes of fibre, and a cup of carrots contains around four grammes.
Adding a variety of vegetables to your meals, whether steamed, roasted, or raw, can significantly boost your fibre intake.
Nuts and seeds: Nuts and seeds are not only high in fibre but also provide healthy fats and protein. A small handful of almonds (about 23 nuts) has 3.5 grammes of fibre, and two tablespoons of chia seeds contain a staggering 10 grammes.
You can sprinkle nuts and seeds on your yogurt salads, or include them in your baking.
Practical Tips for Increasing Fibre Intake
Start your day with fibre: Begin your day with a high-fibre breakfast. Opt for whole-grain cereals or oatmeal topped with fruits and nuts. This not only boosts your fibre intake but also keeps you full and energised.
Increasing your dietary fibre doesn’t have to be complicated or expensive. Remember, making small changes to your diet can lead to significant health benefits, including better digestion, weight management and a lower risk of chronic diseases.
Start today, and your health and wellness journey will be all the more rewarding. – WARDI WASIL
