Fibre is essential for maintaining digestive health, regulating blood sugar levels, feeding the gut microbiome and reducing the risk of chronic diseases such as heart disease, diabetes and bowel cancer. We all need to find more ways to get more fibre.
What Is Fibre?
What exactly is fibre? It’s a type of carbohydrate that the body cannot digest, found in plant-based foods like fruits, vegetables, whole grains, and legumes. Fibre is categorized into soluble (dissolves in water) and insoluble (adds bulk to stool).
How Much Fibre Do We Need?
Despite its many benefits, many of us consume less than the recommended daily fibre intake. In the UK, the average intake is about 18 grams per day, falling short of the recommended 30g for adults. If you’re not used to eating much fibre, gradually increasing your intake and staying hydrated are important to prevent digestive discomfort.
Ways to Get More Fibre
Eating more healthy plant food doesn’t have to be difficult and provides easy ways to get more fibre. It’s the small changes we make that add up to a big difference. We have made it even easier, by creating handy superblend pouches that are crammed with beneficial botanicals and nutritious seeds. By adding a bit of SUCSEED to every meal you can conveniently boost your fibre uptake in a delicious way!
- 1 Eat More Green Vegetables Including green vegetables like avocados, broccoli and green peppers in your meals can boost fibre intake. For example, half an avocado provides approximately 5.6g of fibre. A serving (1 cupful) of broccoli contains about 2.6g of fibre.
- 2 Opt for Wholemeal Bread Switching from white to wholemeal bread can make a substantial difference. Two slices of wholemeal bread provide approximately 4.5g of fibre.
- 3 Incorporate Beans and Legumes Beans and legumes are excellent sources of fibre. For instance, a serving of baked beans (200 grams) contains about 7 grams of fibre.
- 4 Snack on Nuts Not only are they rich in healthy fats, nuts also provide good ways to get more fibre. For example, a 25g serving of almonds contains about 1.9g of fibre.
- 5 Add Seeds to Your Meal Incorporating seeds into your meals adds a great hit of fibre as well as plant protein and healthy fats. Two servings of 15g each of our SUCSEED blends a day will add over 5g of fibre to your diet.
- 6 Choose Whole Grain Pasta and Rice Substituting refined grains with whole grains can significantly increase fibre consumption. For example, a serving of brown rice (180g) contains about 1.4 grams of fibre, while wholemeal spaghetti (220g) provides approximately 8g of fibre.
