We may be aware of the recommendation to consume 30g of fibre per day, however putting this into practice is often easier said than done. Consuming the recommended amount of fibre can really support gut health in many ways. Fibre can feed our beneficial gut bacteria and provide our gut with the essential building blocks to create an environment for the beneficial bacteria to thrive.
For some it may seem daunting to meet the 30g guideline, however it may be easier than you think, by making some small adjustments to foods you are already consuming… here’s how.
- Welcome the skins! – when it comes to fruits, vegetables and starchy foods, the skins and crusts are often where a larger portion of the fibre is found. Keeping the skin intact not only increases the fibre content, it is also much quicker when it comes to cooking! Potatoes, sweet potatoes, apples, kiwis and bread are all examples of these.
- Switch to wholegrain versions – this is a simple swap to make. Pasta, bread, rice and cereals are all products which I recommend doing this with. This switch will increase your fibre intake, as these products are often less processed, and they will also provide you with other key nutrients such as b vitamins and magnesium, both of which are vital for energy production.
- Consume a range of different grains – we can all be guilty of consuming the same few foods repeatedly, but when it comes to gut health, variety really is the spice of life. Try keeping a little note on your phone and try and see if you can consume 30 different plant fibres each week.
- Add in some legumes – research is now showing this can be transformative to our gut health. Adding just 35g of legumes to your daily diet can transform large colon health and reduce colon cancer risk in just 4 weeks. This study found 26 different metabolites in the stool sample of those consuming the legumes, compared to the control group who didn’t. These metabolites showed beneficial effects on the body such as regulating detoxification pathways and providing antioxidant defences.
A simple and easy way to do this is to switch out half of your meat and add in legumes such as lentils. For examples when cooking a bolognaise dish or a cottage/shepherd’s pie. It will add the texture, fibre intake and cut your costs too!
- Sprinkle your chia seeds – these seeds may be small, but they are mighty, and pack a good fibre punch. They can be sprinkled onto food, both sweet and savoury (such as porridge, or salads), and used to add texture. Chia seeds can absorb liquid (soluble fibre), in a dish and in the digestive system, so are a great way to get your bowel movement and regulation.
* It is always recommended to increase your fibre intake slowly and gradually to avoid digestive discomfort.
Suffering with new or ongoing symptoms? Not feeling top notch or yourself? There may be lots you can do to feel better by addressing your diet and lifestyle, and I’m here to help.
Offer of 10% discount off nutrition packages for Biomed members!
Yasmin is offering Biomed subscribers 10% off her nutrition packages if you purchase one before the end of September 2019. Yasmin offers free 15-minute discovery calls to discuss your health and nutrition goals and how you can work together to achieve them.