The all important F word…

The F word…

Fibre – an F word that is featured a lot in the world of health and nutrition. We may be aware of the recommendation to consume 30g of fibre per day, however putting this into practice is often easier said than done.

Did you know that in the UK we are on average consuming about 18g of fibre daily?

Consuming the recommended amount of fibre can really support gut health in many ways. Fibre can feed our beneficial gut bacteria and provide our gut with the essential building blocks to create an environment for the beneficial bacteria to thrive.

There is also more and more research emerging about the all-important gut-brain connection, highlighting the importance of building a healthy and diverse gut environment to influence your brain and mental health.

For some it may seem daunting to meet the 30g target, however it may be easier than you think. Below is an example of how you may choose to reach your daily fibre target.

Breakfast: Carrot cake overnight oats made with oats, chia seeds, raisins, carrot, spices and oat milk (12g)

Snack: An apple and peanut butter (5.5g)

Lunch: Pret’s Veggie falafel salad (8.2g)

Dinner: Chicken stir fry with rice noodles, chicken, carrot, coriander, pak choi and chilli (5g)

My tips for increasing your fibre intake:

  • Add in some chia seeds or flax seeds to your breakfast (they’re great added to porridge, yoghurt, overnight oats, cereal, smoothies and savoury dishes too)
  • Keep the skin on fruits and veg – especially potato skins. This is a simple way to instantly boost fibre intake
  • Aim for at least 2 different coloured fruits/vegetables with each meal
  • Count your colours – this is a great way to increase the diversity of fibre you are consuming. Have a go and see how many different colours of fruit and veg you can consume within 1 day
  • Add in some chickpeas/beans. Throwing in some of these to dishes like curries, stews, soups and tray bakes will increase your fibre intake so easily. Always aim to keep some jars or tins of chickpeas and a range of different beans so they are always accessible to add in.

Have a look at my recipes page for some colourful and easy meal and snack ideas!

It is always recommended to increase your fibre intake slowly and gradually to avoid digestive discomfort.

*** This blog post is not intended or implied to be a substitute for seeking professional medical advice, medications, diagnosis or treatment. Information provided here is general and is not intended to treat, diagnose, prevent or cure any diseases or conditions. Please contact your GP or private health consultant if you have any personal health concerns or consult a registered nutritional therapist for personalised dietary and lifestyle advice and guidance.

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