Why should we eat more fibre?
Because 95% of adults and children are not getting enough of it and it is vital for good health and maintaining a healthy weight.
Fibre helps us normalise bowel movements (and make them more comfortable to pass), lose weight, regulate blood sugar levels, reduce blood pressure, reduce inflammation, feed good gut bacteria, increase energy levels, a good mood and keep you feeling fuller for longer!
We have an obsession with protein (especially in the West) with bars, powders, patties and drinks that promise x number of grams included. But why? It is necessary to include protein in our diet as it is needed for building and repairing hormones and muscles as well as making hormones and essential enzymes, but if you look at the statistics you’re unlikely to find anyone in a developed country with any sort of protein deficiency (yes, even vegans).
The real limelight and star of the show should be shone on Fibre rather than protein. The protein message has been conveyed and now it's time for fibre to take centre stage. People are not getting enough of this food group and it is a topic that many people don’t really know the importance of…
It is common not to have realised that you’re not eating enough fibre, but once you do- you’ll feel that there was something missing before. That’s the trouble sometimes… we think that many symptoms are ‘normal’ and ‘part of life’ so we ignore them and learn to live with them but once you fix it (often very easily) you can’t believe you’ve gone so long suffering for no reason.
The recommended daily intake of fibre in adults is 20-25 grams per day for women and 30-38 for men. For children, it is between 19-30 depending on their sex and age. Harvard Health reports that on average, adults in America only eat between 10-15 grams per day.
The fact that fibre gets so little air time must be down to the fact that flax seed and chia seeds aren’t as ‘sexy’ as protein shakes and energy bars. Lets change that though...and encourage the people around us to increase their consumption of fibre to reap all its great benefits and feel their best.
Find a list of some fibre rich foods below with ways to incorporate them into your already favourite meals. When it comes to fibre, it isn’t about swapping things out which is why it can be so easy to get more of it into your diet without much effort. It’s simply about having sources of fibre at home, and adding them to dishes that you already know and love as toppings or for some extra flavour.
Beans
Broccoli Avocado
Berries
Nuts
Popcorn
Whole grains
Apples
Dried fruits
Potatoes
Pulses (lentils, chickpeas, peas)
Bananas
Seeds
Pears
Strawberries
Carrots
Beets
Artichoke
Brussel Sprouts
Edamame
