What’s the big deal about fibre? On Instagram @AndreaHardyRD, I talk all about how important fibre is for your gut health and some quick and easy ways to increase your fibre intake!
Fibre is fuel for our gut microbes.
What Does 30g of Fibre Look Like?
BUT – the average person only hits about half the daily requirements (about 25g for women, 38 g for men).
Hitting fibre targets doesn’t have to be hard, but many times it does have to be purposeful!
Here’s a typical day that hits your fibre needs! (wondering about portions? listen to your hunger and fullness signals – these ideas are all about finding fibre-filled balance within your meals!)
Need help hitting your fibre targets?
My team @ignite.nutrition.inc is pretty darn awesome at that 😉
How to add in fibre when you don’t eat a lot?
🥰 It’s no secret that I’m a big lover of fibre. 😍
Why?
It helps feed your good gut bugs and helps keep things moving. 💩
So how much fibre do you need?
- Women ~ 25 grams of fibre per day
- Men~ 38 grams per day
- Or about 14 grams per 1000 calories!
Not surprisingly – most of us don’t get enough – with many of us only getting about 15 grams a day TOTAL! 🥴
Here are some tips for simple additions and swaps that can boost your daily fibre intake.
☀️How to Add Fibre in at Breakfast:
- Add some chia seeds or ground flax seeds to your yogurt or smoothie (each have about 4 grams of fibre per tablespoon!)
- Top cereal with nuts like almonds and walnuts
🍞How to Add Fibre in at Lunch:
- Swap your regular grains for whole grains like brown rice (2.7 grams of fibre per cup) or quinoa (4.3 grams of fibre per cup)
🥦How to Add Fibre in at Supper:
- Double up on the veg (aim for about 2 cups!). Some of my favourite high fibre veg include edamame, sweet potato, avocado, broccoli, carrots, kale, potatoes (with the skin) and brussels sprouts.
- Get creative with pulses! Add chickpeas to pasta, lentils to a soup or Bolognese sauce, or black beans to a hearty chilli.
🥝 How to Add Fibre in at Snacks:
- Fill up on fruit! Aim for 2-3 servings or pieces per day. Try kiwi or berries with yogurt, an apple with some cheddar cheese, or a banana with peanut butter for a fibre-filled and nourishing snack.
What are your favourite ways to boost fibre intake?
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