Did you know that fibre is essential to the processes we use to eliminate waste and toxins from our bodies?
Fibre feeds our good gut bacteria, helps keep the colon clear and slows the digestion of our food, so we stay feeling full for longer, and our blood sugar levels remain on an even keel.
If you’re not getting enough fibre, you may suffer from haemorrhoids, constipation, cardiovascular problems, unwanted weight gain or diverticular disease.
Two types of fibre
Fibre comes in two forms: soluble and insoluble. Both are important to our bodily processes. Soluble fibre is the one that keeps us feeling full and satisfied. It also has a stabilising effect on our blood sugar levels helping to prevent or manage diabetes. Soluble fibre has also been shown to lower our ‘bad’ cholesterol, linking it to better heart health outcomes.
Insoluble fibre is the one which keeps us ‘regular’, helping our digestive system to run smoothly and healthily.
Hot tip: The average adult needs about 15g of fibre in their diet each day.
Now we know why fibre is so important, let’s have a look at adding more into our diet.
Green leafy vegetables like spinach, kale, brussel sprouts and broccoli are a great place to find fibre.
- One cup of broccoli contains about 2.4g of fibre along with some bonus vitamin C and vitamin K.
- A single brussel sprout is going to give you a 0.5g of fibre.
- A bunch of raw spinach is going to deliver you a whopping 7.5g of fibre (that’s half your daily requirement!).
The key to leafy greens is to eat them raw or only lightly cooked. We’re talking steaming or gently sauteing to maintain as much fibre as possible
Try our white bean and spinach enchilada or penne broccoli pasta with a hint of chilli to add some more leafy greens into your week.
Nuts and seeds not only contain fibre, but you’re also getting healthy fats and protein.
- Flax seeds are particularly helpful as they contain both soluble and insoluble fibre. A tablespoon of flaxseeds has a big 1.9g of fibre – whoa!
- Chia seeds are another great addition, giving you 4.5g of fibre in a tablespoon’s worth (they also include essential omega-3 fatty acids).
Make sure to add mixed nuts or our date, oat and nut bar to your next CHEFGOOD order.
Hold onto your whole grains
A swap from white bread and pasta to the whole grain versions is going to give your fibre levels an immediate boost. Try looking for things labelled multigrain, rye or wholemeal.
Whole grain varieties go through much less processing than their refined, white cousins, meaning more fibre is retained.
- 100g of oats will give you 7.7g of fibre
- 100g of brown rice provides you with 1.8g of fibre
Try out our date, oat and nut bar, or our black bean tofu, vegetables and brown rice, or our wholemeal zucchini, honey and nutmeg bread, served with orange blossom yoghurt. YUM!
Load up on lentils and legumes
Chickpeas, kidney beans, red lentils, black beans… they’re all loaded with fibre, along with lots of vitamins and minerals. To their advantage, they’re also low in calories, making them a great addition to your diet whether you’re looking to maintain your weight or drop a few kilos.
- Red lentils are going to gift you 4g of fibre per 170g
- Black beans will give you an enormous 15g per cup and white beans will best that with 18g in that same quantity
Our menus always have options loaded with these fibre powerhouses. Try toasted veggie and hummus (chickpeas!) wrap or our Asian noodle salad with tofu and black bean dressing.
Hungry, or is that just us?
All this food talk has left us craving some fibre-rich food! At CHEFGOOD we’re on top of all your nutritional requirements without forgetting that the key to a great meal is TASTE!
We update our menus on the regular, so check out our fibre-full options for the upcoming week here.