How to add more fibre into your diet

How to add more fibre into your diet

Avocados, anyone?

Text: Janice Sim

It's not all in the beans

In our bid to live and eat healthier, we are usually mindful to include more leafy greens and lean protein in our weekly food-prep but in that process, we neglect an important aspect that is fibre. This essential nutrient aids our digestion system, maintains normal blood sugar levels by slowing down our bodies' breakdown of carbohydrates, and keeps our stomachs full for longer – great for when you want to fight off compulsive food urges. According to Harvard University scientists, women with a higher fibre intake had a 40 percent lower risk of coronary heart disease. The good thing is, consuming enough fibre (the recommended daily intake is 25g for women) is easier than it seems. Here are some simple, delicious ways to do so — and we're not forcing beans down your throat just to meet the quota. 

Add chia seeds to everything

Each tiny chia seed packs in about 20 percent worth of soluble fibre, which helps with a healthier digestive system by feeding the good microbes in your gut. The fact that they are tasteless also means they can easily be added to anything, whether it be your smoothies, juices or your eight glasses of water per day.

Chia seeds lifestyle fibre foods

Make the switch to whole-grain carbs

If carbs are your weakness, make it a point to choose whole grain options for pastas and breads. A cup of whole grain pasta meets the daily fibre requirement, and is also higher in protein and lower in fat.

whole grain carbs bread fibre foods

Have avocado for dessert

Avocado lovers should have no qualms doing this. Fun fact: Half an avocado contains 6g of fibre. It's also rich, creamy and subtly sweet — we can't think of another dessert better for the health conscious. As a start, try adding avocado instead of butter into your lavish dark chocolate brownie batter. 

avocado fibre foods dessert

Choose spinach when it comes to your daily portion of greens

Even if you're not the biggest fan of veggies, chances are you're probably comfortable with spinach. That's because it comes with a mild taste, making it easy to enjoy just as it is, or even blended into your soups or smoothies. A cup of spinach packs about 4.3g of fibre, while adding a good amount of iron into your diet as well. 

spinach foods fibre delicious

Snack on popcorn

When that 4pm work slump hits, instead of reaching out for a greasy bag of potato chips, opt for a relatively heathier choice — everyone's favourite movie snack, popcorn. Each cup will give your 12 grams of fibre, and also comes with fewer calories and less saturated fat, as compared to your sinful bag of Kettle Chips. 

Popcorn fibre foods snack