Fibre Part Two – How Can Mums Increase Fibre In The Family’s Diet?

April 18, 2012 · 4 comments

in Breakfast, Family, Good Habits, Healthy Food General

Fibre in vegetables

This cup of veggies has about 4g of fibre.

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:

This handy list is from http://www.metamucil.com.au/, there is haps of useful info on fibre there.

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.

Psyllium Husk

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.

Metamucil fibreThe brand I have used the most is Metamucil, which comes in a range of flavours and textures and is widely available.

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:

30g oats

100ml milk

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!

Raspberries with oats

Oats and raspberries, what a scrumptious way to start the day.

Fibre-Tastic Websites –  With Recipes

http://www.all-bran.com.au

 

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!

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{ 4 comments… read them below or add one }

Liz April 19, 2012 at 3:05 pm

Hi Seana,
I think getting enough fibre is a challenge for many families (love the idea of the choc beetroot cake and may have to steal that one) – I usually add unprocessed bran to crumbles and bakes etc, and the kids eat a lot of fruit and vegetables. We’re doing pretty well now that pears are in season :)

Cheers
Liz :)

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Mairi Stones April 18, 2012 at 5:13 pm

I find concentrating on veg/salad helps a lot. My nutritionist says 50% of your plate needs to be veg, think that covers it really, so long as the rest sensible.
As for rasps, love love love them and can’t get them here, floating about. Found one packet of frozen rasps in 8 months. Luckily when back in Scotland I’ll be in rasp heaven again, and ours will be ripening too.
Mairi X

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Seana April 18, 2012 at 11:49 am

I’ve been enjoying the All-Bran fibre toppers too, esp layered with yoghurt and fruit. I used to not like All-Bran but do now, another example of turning into my Mum. I’ll try growing rasps like she does one day.

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Marita April 18, 2012 at 11:03 am

Great ideas thank you :)

I’ve been sneaking all bran fibre toppers into lots of food. Might see if I can win my girls over to raspberries.

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