Increase your fibre and you’ll feel fabber
And not flabbier
It’s really true
Last week, I wrote a quick primer on fibre, what it is and how much we need.
And the bad news was that most of us DO NOT eat enough fibre.
This week, the post is on how to increase fibre in the diet.
The take home message is:
Eat more vegetables, fruits and pulses.
Which is really the take home message for all healthy eating plans, isn’t it?
Simple! But not always easy.
To get started, let’s have a look at this handy list from Metamucil:
Lucky for me that prunes and raspberries are some of my favourite fruits.
Other Good Sources of Fibre
- My mum’s favourite cereal when we were kids was All-Bran, a 45g serve has a whopping 13 g.
- The new All-Bran Fibre Toppers are tasty, a 25 g serve has 10g of fibre.
- 100g of dried lentils has approx 13g of fibre
- 100g of drained canned chickpeas has approx 5g of fibre
- Bread – the amount of fibre in bread is very variable, so you’ll need to check your favourite brand. We use a lot of Country Life Organic Rye bread which does well at 3g of fibre per slice.
- A typical white bread might have only 1g of fibre per slice. Typical wholegrain slice will have 1.5g – 2.5g per slice.
The husk of the psyllium seed is a terrific source of soluble fibre. There is good evidence that regular use of psyllium helps with bowel health and cholestrol control.
One 5.8g dose of Metamucil has 3g of fibre
I have used other brands, some of the cheaper ones have quite a bit of sugar in them, whereas Metamucil doesn’t but it does have artificial sweeteners and quite a few added colours.
Whilst I am definitely of the school that says it’s best to get everything we need from real, whole foods, sometimes life is hectic and I know I’m not getting enough fibre. That’s when I use psyllium husk.
Oats with Raspberries
One of my (many) favourite breakfast is oats with raspberries, so I was delighted to hear how fibre-packed raspberries are. Finding out how relativey inexpensive frozen rasps are has been a delight for my family. We love ‘em.
It’s that old Scottish thing of course, my Mum has always had lots of raspberry canes in her garden. She lives in East Lothian which is prime raspberry growing countryside.
For each person all you need is:
50g frozen rasps
Simply mix together and then microwave for a minute or two. Quick, easy and delicious. No need to add sugar unless you’re desperate!
Fibre-Tastic Websites – With Recipes
Do you think you and your family are eating enough fibre?
Can you recommend any good sources or recipes?
PS This is a sponsorship free post. If any raspberry growers would like to sponsor the family we’d be grateful!