April 1, 2019
The current fibre intake recommendation is 25 grams per day for adult women under the age of 50 and 38 grams for men in this age group. Adult women over the age of 50 should aim for 21 grams per day and men over 50 should try to consume 30 grams. Many of us are only consuming around 15 grams each day so we are not getting the fibre we need. Fibre is a very important component of a healthy, well-balanced diet. It helps us to feel full which aids in maintaining a healthy weight, it decreases blood cholesterol and it also provides bulk in the stool which helps with elimination. Without fibre, it is not possible for digestion to take place in a balanced way which can lead to poor nutrient absorption. Low fibre intake is associated with constipation, gastrointestinal disorders, diverticulosis and colon cancer. A high fibre diet may prevent these disorders.
Here are some high fibre foods that will help you obtain optimal fibre intake.
Top High Fibre Foods
Whole Grains
In refined grains, the germ and bran are removed during processing which causes the fibre and other nutrients to be lost. Look for whole grain products such as brown rice, oats, quinoa, millet, barley and bulgur. Opt for whole grain bread and pasta as well instead of their white, refined counterparts.
Beans
These are full of fibre, as well as, protein and are great in salads, soups and chilli. Look for black or kidney beans, adzuki, navy, lima, white, mung, pinto and garbanzo.
Nuts and Seeds
A great source of fibre and healthy fats. Try almonds, pecans, walnuts, cashews and peanuts. Sunflower, pumpkin, sesame and flaxseeds are great choices.
Potatoes
Consume potatoes with the skin on to get the greatest amount of fibre in this starchy vegetable. Russet, red and sweet potatoes are delicious in salads and stews and as a side dish.
Vegetables
Dark coloured vegetables have a great amount of fibre, especially dark, leafy greens. Enjoy spinach, swiss chard, mustard and collard greens in a salad, smoothie or juice, or sauté them and serve them as a side dish.
Fruit
Many berries including raspberries, strawberries, blueberries, blackberries, elderberries and gooseberries have a good amount of fibre. Other fruits such as bananas, oranges, peaches, pears and apples are also great fibre sources. Eat the peel whenever you can. Fruit makes a great snack especially when you’re craving something sweet and will assist in reaching your daily fibre recommendations.
