The advice to “follow a well-balanced diet” is often thrown around, but what does that actually mean?
It’s such a broad statement that it doesn’t provide much guidance on where to start. This is why a personalised nutrition plan can be so helpful – it ensures you’re hitting all the key food groups and gives you the best chance of leading a happy, healthy life.
One crucial component of a healthy diet is fibre and it’s something most people don’t get enough of. If you’re looking to improve your overall health, increasing your fibre intake is a great place to begin.
Why Fibre Matters!
Fibre is an indigestible carbohydrate that plays a key role in regulating gut health. It’s particularly effective at preventing issues like constipation and can help reduce the risk of serious conditions such as colon and bowel cancer.
A good target is to consume about 10-15g of fibre per 1,000 calories. For example, if you need 2,000 calories per day, aim for 20-30g of fibre daily.
Here are four excellent sources of fibre to include in your diet:
1. Leafy Green Vegetables
Veggies like kale, spinach, cabbage, bok choy, chard and collard greens are rich in fibre, vitamins and essential minerals.
When cooking leafy greens, steaming is the best method for preserving nutrients. It’s quick, easy and ensures your dinner is on the table in no time. So, skip boiling or microwaving when you can, as steaming is a win-win!
2. Pulses
Pulses are among the most fibre-rich foods available. A single portion can provide about a third of your daily fibre needs.
Stock up on options like chickpeas, lentils, black beans, soybeans, kidney beans and pinto beans. They’re versatile and can be easily added to dishes like chillies, stews and salads.
3. Fruit
Fruit is another excellent way to boost your fibre intake. High-fibre options include pears, apples, raspberries, blueberries, blackberries, and strawberries.
Berries, in particular, are nutritional powerhouses. Try adding them to smoothies, topping your morning yoghurt with a handful, or enjoying them as a quick snack throughout the day.
4. Nuts and Seeds
Nuts and seeds are a simple way to add more fibre to your meals. They’re versatile and work well in both sweet and savoury dishes, making them easy to include at breakfast, lunch and dinner.
Fibre-rich options include chia seeds, flaxseeds, almonds, walnuts, pistachios, sunflower seeds, pumpkin seeds and sesame seeds. A small handful can go a long way.
These are just a few ways to increase your fibre intake and improve your diet. If you’d like more tips or tailored advice, feel free to get in touch. I’d be happy to help!