The Facts on Fibre
Growing up, all we knew about dieting was “calories”. It was a simple, easy way to calculate your daily food intake and to monitor and manage your weight. However, with the growing fas of diets like keto and intermittent fasting, alongside a more health-conscious consumer, the focus has shifted to the macros you consume and the breakdown of carbs, proteins, and fat. All this said and done, I never once put emphasis on the importance of these things in my 20’s. Calcium intakes, iron deficiency… I was sure all this was nonsense old people had to worry about.
Then I hit 30. And fibre… became my best friend.
Fiber is so incredibly important to your diet – it leaves your stomach undigested and ends up in your colon, where it feeds friendly gut bacteria, leading to various health benefits. And while the recommended daily intake is 25 grams for women and 38 grams for men, surprisingly most people are only eating around half of that!
Here are five easy ways to incorporate fine into your daily diet.
Any excuse to eat fruits and I’m sold. But it’s always good to know which are three ones that contain the most fibre, only to help you break up your intake. Your three most common finds – apples, bananas and oranges – all boast and average of 4 grams. Meanwhile the berry family is also a great source, with raspberries winning the fiber race at 8 grams per cup.
Finally an excuse to eat fries! Yes, everyone’s favorite side dish – russet, red, and sweet potatoes all have at least 3 grams of fiber in a medium-sized spud, if you eat the skin and all!
This is a great way to add fibre onto the list without breaking your calorie count. Three cups of air-popped popcorn have about an average of 4 grams of fibre, and if you skip the movie theatre butter, make for an excellent and healthy snack!
Of course, seeing veggies on any list is never the most exciting. But if you’re going to be adding these green goodies into your diet, why not opt for fiber friendly options like broccoli, carrots, and peas.
5 Cereal (Sometimes!)
Just because a cereal is labeled as ‘whole grain’ or ‘fiber-enriched’ does not necessarily make it healthy, or even a good choice for weight loss. But sometimes, we all want to indulge a little and especially if we can find a way to see the glass half full. What cereal doesn’t say is that it is made up of sugar, high fructose corn syrup, and a bunch of other preservatives and chemicals to make it last on the shelf. When looking for whole grain cereal high in fibre, make sure that whole grains are the first ingredient and that sugar is not lurking too close behind. But hey, a little morning pick me up never hurt!