Top Tip For a Healthy Diet & How to Make it Happen

EAT MORE FIBRE.

It might seem simple: EAT MORE FIBRE.

Okay done. Easy. 

I can almost hear you saying “am I going to lose 5 kilos now”? Or “Will it fix my _____________ (insert health problems here)”?

My honest answer...

It’s complicated.

Let down, I know.. But stick with me.

This one change - getting the right amount of fibre in your diet - will have huge overarching positive effects on your health AND your longevity.

Worth reading more about it right?

And by the way yes. Yes, one of the benefits of getting the right amount of fibre in your diet will likely be weight loss.

Let me backtrack a little...

A large portion of the food we eat has undergone some sort of processing...

Any food out of a packet, bread, pasta, even the quick oats we buy to save us a couple of precious seconds in the morning... These are all processed foods.

One of the major problem with processed foods is that the fibre has often been destroyed.

 

Research shows that 70% of the Australian adult population do not eat enough fibre.

This puts 70% of the adult Australian population at greater risk of diabetes, high cholesterol and bowel cancer.

 

Underachieving our daily requirement of fibre means we are not only eating less nutrient dense/more processed foods, but we also won’t have a happily functioning digestive system to break down these foods and effectively get rid of them as waste, AND just to add to this, we will feel hungry a short time after eating (and will probably eat more processed food)…

Are you starting to see the pattern here? 

Eating more fibre will break this pattern up so you’re eating whole unprocessed foods, staying fuller for longer AND digesting food well (Hello weight loss). 

Let’s get back to FIBRE and how you’re going to improve your health by eating more of it..

Let’s start with what is it exactly?

Fibre is the indigestible part of the foods we eat. It is a type of carbohydrate that helps to keep our digestive system healthy.

Fibre is found in vegetables, fruits, nuts, seeds, beans and legumes.

The recommended daily intake of fibre is 25g/day for women and 30g/day for men.  

The benefits of getting the right amount of fibre in your diet are HUGE...

Just to name a few:

Womans-hands-forming-heart-symbol-on-belly.jpg
  • Promotes regular bowel movements - meaning you get rid of toxins and waste without your body reabsorbing them + you FEEL GOOD :)

  • Helps you to feel fuller for longer

  • Regulates blood sugar levels

  • Moderates cholesterol

  • Feeds good gut bacteria helping to digest food, fight infection and keep the lining of your gut healthy

  • Preventative for diabetes, bowel cancer, diverticulosis, haemorrhoids and heart disease. 

These benefits come from eating a mix of the three different types of fibre:

  • Resistant Starches
  • Soluble fibre
  • Insoluble fibre

Now, I can almost hear you saying  “yeah yeah I get it eat more fibre... but how?

 I’ve put together a cheat sheet for you…

Below you will find 3 high fibre foods in each category. Remember your daily requirement is 25g/day for adult women and 30g/day for adult men.  

Are you eating enough?

Let’s keep you out of the 70% of the Australian adult population who don’t eat enough fibre and are at greater risk of serious chronic disease.

 

Fibre Cheat Sheet:

Food

Serving size

Total fibre content (g)

Fruit

Pear with skin

1 medium

5.2

Raspberries

½ cup

4

Avocado

½ medium (100g)

6.7

Vegetables

Broccoli

1 cup

5.1

Potato with skin

1 medium

4.4

Artichoke

1 small (120g)

6.8

Beans & Legumes

Red lentils (cooked)

½ cup

7.9

Green peas (cooked)

½ cup

4.4

Pinto beans (cooked)

½ cup

7.7

Nuts & Seeds

Chia seeds

1 tablespoon (15g)

6

Flax seeds

1 tablespoon (15g)

3.4

Hemp seeds

1 tablespoon (15g)

3g

Whole Grains

Barely (cooked)

½ cup

6.8

Steel cut oats (dry)

¼ cup

5

Bulgur (cooked)

½ cup

4.1

Other: psyllium husks & cacao are full of fibre too (these are two of my favourites.. I didn’t want them to miss out).

What to do now:

fibre rich food
  1. Aim to make vegetables the main part of your meal and whole grains such as quinoa, brown rice, buckwheat and polenta an addition to your meal. Aim to have at least 4-6 different vegetables a day.

  2. Variety is key to making sure you’re getting a mix of fibres - vary the vegetables, nuts and seeds, grains and beans you eat.  

  3. Drink plenty of water. This is a must. Drinking at 2L of water every day will help to move all of the fibre through your bowel and keeping your digestive system happy!

 

ENJOY EATING MORE FIBRE and all the health benefits that come along with doing so.

If you’d like to know to learn more about just how important our digestive system is and how you can remarkably improve your health download my Ultimate Guide to a Happy Gut for FREE. 

Here is the link: 

 

Lexy