A nutritionist’s high-fibre shopping list
If you’re looking to improve your overall health and wellness, adding more fibre to your diet is a great place to start. Fibre is an essential nutrient that helps keep your digestive system running smoothly, lowers your risk of chronic disease, and keeps you feeling fuller for longer periods of time. But where do you start? Here’s a nutritionist’s high-fibre shopping list to help you get started.
Whole grains are a great source of fibre and nutrients like magnesium, potassium, and iron. Look for whole grain bread, pasta, and rice, as well as cereals that contain at least 3 grams of fibre per serving. For example, jumbo oats, brown or wild rice, wholegrain seeded bread, pulse and wholewheat pasta.
Fruits and vegetables
Fruits and vegetables are high in fibre, as well as vitamins and minerals. Some of the best sources of fibre include broccoli, Brussels sprouts, kale, berries, pears, and apples.
Legumes, like beans, lentils, and chickpeas, are an excellent source of fibre and protein. Choosing canned legumes is a great and convenient way to up your fibre. Try adding them to soups, salads, and stews.
Nuts and seeds
Nuts and seeds are a great source of healthy fats and fibre. Try adding them to your oats or yoghurt for an extra fibre boost. For example, almonds, cashew nuts, hazelnuts, peanuts, pumpkin seeds, sunflower seeds and any others you fancy.
Avocados are a great source of healthy fats and fibre. Try adding them to your salads or sandwiches for an extra nutrient boost.
Flaxseed is a great source of fibre and healthy fats. Try adding it to your smoothies or sprinkling on top of your oats.
Chia seeds are a great source of fibre and protein. Try adding them to your yoghurt, smoothies or oats.
Quinoa is another great source of fibre and protein. Try using it as a base for your salads or as a substitute for rice or pasta.
When shopping for high-fibre foods, be sure to read labels and choose products that genuinely contain a high fiber content, rather than just being labeled as such. With a little planning and preparation, you can easily add more fibre to your diet and improve your overall health and wellness.
Written by Harriet Lidgard
Nutritionist (BSc) & Health Coach