These simple tips to increase your fibre intake are for those struggling to get enough through their food. This is also for those struggling to reduce their stubborn belly fat. When we talk about diet and nutrition in the fitness industry, fibre takes a back seat. Studies show that an average adult eats less than half of the recommended amount per day. For women, it is roughly 25-40 grams per day and for men, it is roughly 30-50 grams per day.
What Is Fibre?
Fibre is a type of carbohydrate that our bodies cannot digest, but they have important roles when it comes to the gastrointestinal tract (GI tract). They help to regulate our blood sugar and keep our hunger in check. Most carbohydrates are broken down into glucose once it is in our bodies. Fibre passes through our bodies undigested and then is used for a variety of processes in the body. These types of carbohydrates are great sources to eat post workout for athletes and recreational gym goers. Secondly, they can also help people who are underweight and are struggling to eat more. Thirdly, they can help endurance athletes that need more energy as well as help people gain muscle mass.
They come in two forms: soluble and insoluble.
Type 1: Soluble
The first form is soluble fibre because the carbohydrate molecules are water soluble. This means that they turn into a gel (chia seeds and flax seeds) when they are in water. Other foods that you can find this first form includes:
- Oats and oat bran
- Dried beans and peas
- Nuts and barley
- Fruits such as bananas, oranges, blueberries, and apples
- Vegetables such as artichokes, tomatoes and carrots
Type 2: Insoluble
The second form is insoluble fibre because it attracts water to help you move stool easily through the bowel system. Growing up, I was encouraged to eat a lot of the skin in fruits and vegetables like potatoes. I never knew why until I felt constipated from time to time. The skin of the foods help your body to soften your stool and prevent constipation. If you usually skip them, this is your sign to not do that. Other foods that you can find this second form includes:
- Root vegetables such as (sweet) potatoes, onions, beetroot, cassava, ginger, garlic
- Celery
- Dark leafy greens such as spinach and kale
- Fruit and vegetable skins
- Seeds and nuts
- Whole-grains such as (brown or wild) rice, quinoa, buckwheat, noodles, pasta
Benefits of Fibre
There are several benefits to eating fibre more regularly in your meals and in your diet overall. It can:
- Help you feel fuller for longer
- Lower your cholesterol
- Lower your risk of colon cancer
- Boost your overall gut health
- Regulate regular bowel movements
The minimal recommended amount of fibre is 25g/day. However, to reap the benefits that come with this type of carbs, the optimal amount for women is 35g/day and for men is 48g/day. It’s beneficial for you to eat a variety of plant-based foods such as vegetables and legumes, whole grains, fruits, seeds and nuts etc.
Simple Tips To Increase Fibre Intake
If you know that you don’t eat enough fibre and want to start making a change, I recommend adding the foods to what you currently eat. There’s no need to cut anything out or go cold turkey. Smaller changes here and there will help eating fibre more regularly a habit.
Here are some of my easy and simple tips to increase your fibre intake:
- Add more high-fibre food to your meals. For example, a handful of cashews or almonds to your snacks. Add a tablespoon of chia seeds, flaxseeds or psyllium husk to your cereal.
- Add more vegetables to your stir-fries, dishes, stews and soups. When you are about to eat lunch and dinner, add some diced vegetables to your plate.
- Try out a new a whole grain once a month such as brown or wild rice, quinoa, bulgur wheat etc.
- Add more potatoes, sweet potatoes, cassava, yams and yuca in rotation.
- Add a fruit or a cup of berries to your breakfast.
- Add more beans and legumes to switch things up.
Fibre Tips Recap
To recap, the world is truly your oyster as there are so many ways that you can include fibre in your diet. The tips that I shared are probably more than enough to get you started, but here are some questions to ask yourself as you strive to get better with your health and fibre intake:
- What do I value? Am I routinely investing in my health?
- Are the foods that I am eating giving me the energy to live my life?
- What is my main problem? What do I need to do to make it better?
- Am I prepared and willing to do this on my own?
Hopefully, this blog post was helpful for those looking to add more fibre to their diet! If you have any other recommendations, please drop them in the comments below. I’d love for this post to be a resource for people struggling eat more fibre or lose stubborn belly fat. I rarely snack throughout the day as I feel fuller for longer.
Don’t forget to subscribe to the blog to not miss any blog posts! Thank you for reading!
Until next time,
Folakemi Olamide
