learning to live a happy, healthy life

Instagram Feed (do not change this title)

Monday, 15 August 2016

Fibre Rich Foods & Why You Need Them


Eating enough fibre can have a really positive impact on your overall health but research shows the average person doesn't consume enough fibre in their daily diet.

A fibre rich diet is primarily essential for healthy bowel function, which effects all sorts of other functions in the body and if your digestion isn't as it should be you'll be left feeling sluggish, fatigued, malnourished and bloated. Not only this, but studies have found fibre rich diets can reduce the risks of certain health issues such as cancer, heart disease and obesity.
Skipping on the fibre can also make it difficult for the body to control blood sugar levels and appetite because fibre regulates the speed of digestion and contributes to the feeling of being full up.


Getting more fibre into your diet is a lot easier than you may think and if you have a healthy lifestyle with the focus on eating wholesome, plant-based foods then the likelihood is you get enough fibre.
If you don't think you are consuming all the fibre you should be simply start by ensuring you're getting your recommended 5 portions of fruit & veg a day, make wholegrain the focus and processed grains history and add legumes (lentils, chickpeas, etc) to your diet on a regular basis.

Here are my top 8 fibre-loaded foods -
(Foods that contain 6g fibre or more per 100g are considered to be high fibre)


Oats
I'm a porridge fiend so I had to include oats in my fibre-rich food picks! Starting the day with oats is a good way to boost your fibre intake straight away as oats contain 9g fibre per 100g. Oats also provide your body with slow-releasing energy, making them a great breakfast food.

Lentils
Lentils are quite a stereo-typical vegan food, but when cooked in the right way they're completely delicious and packed full of nutrients including fibre! Lentils boast 12.5g fibre per 100g so are definitely a food worth stocking up on if you're upping your fibre intake. Why not try my delicious lentil shepherds pie?

Black Beans
These are my favourite type of beans, they're super tasty in chilli, delicious in salads and even yummy to make into a dip! They're loaded with fibre too, containing a hefty 10.3g per 100g.

Almonds
Almonds are a really good source of fibre, and yes that means almond butter too....yipeee! 100g almonds contains 12.5g fibre, so get snacking.

Chickpeas
Chickpeas are a great legume to add to salads, throw into curries, include in stews and of course make into hummus. They're high in plant-based protein and fibre too - per 100g chickpeas contain 6.1g of fibre.

Blackberries
I love blackberries; on top of porridge, in fruit crumble, with coconut yogurt or even on their own...they're so tasty! As well as being loaded with amazing vitamins blackberries are a high fibre fruit, with 100g containing around 3.2g fibre.

Coconut
Coconut's grown hugely in popularity over the last few years with foodies everywhere consuming it not just because it's super tasty but because it contains heart-healthy fats and is amazingly nutrient dense. Did you release coconut is a really good source of fibre too? 100g coconut pieces has around 9g of fibre, so there's another reason to get on that coconut hype!

Sun-Dried Tomatoes
I've got a bit of a thing about sun-dried tomatoes, they're so rich and delicious! They're perfect added to salads, mouth-wateringly delicious in pasta dishes and amazing in homemade hummus.
Sun-dried tomatoes also contain a wealth of fibre too, 100g will provide you with 11g fibre, not bad ey?








Share:

No comments

Post a Comment

Live Happy, Live Healthy

Translate

© Nourishing Amelia | All rights reserved.
Blogger Template Designed by pipdig