Five ways to get more fibre in your diet
Regulating blood sugar and supporting digestion, here’s why and how to add this nutrient powerhouse to your diet to support your wellness a woman…
Fibre is a crucial nutrient and it plays a significant role in maintaining a healthy body. It is a type of carbohydrate that cannot be digested by our bodies, making it essential for digestion and bowel movements. One of the primary benefits of fibre is that it aids digestion by helping to move food through our digestive system. It helps to prevent constipation by adding bulk to our stool, which makes it easier to pass.
Fibre also helps to regulate blood sugar levels by slowing down the absorption of sugar into our bloodstream. This can be especially beneficial for women as we are at a higher risk of developing type 2 diabetes than men. Additionally, fibre has been linked to a reduced risk of heart disease, stroke, and some types of cancer, making it essential for overall health.
For women, fibre has additional benefits. Firstly, it can help to alleviate premenstrual syndrome (PMS) symptoms, such as bloating, constipation, and abdominal pain. Secondly, fibre can help to reduce the risk of breast cancer, which affects one in eight women during their lifetime. Lastly, a high-fibre diet has been linked to a reduced risk of developing ovarian cancer.
But where can we find fibre, and how can we ensure we’re incorporating enough in our diet. We’re breaking it down.
Reach for whole-grain options
When shopping for bread, pasta, or cereal, opt for the whole-grain versions rather than the refined versions. Whole-grain options contain more fibre and other essential nutrients than their refined counterparts.
Add more fruit and vegetables to your meals: Fruits and vegetables are excellent sources of fibre. Aim to have at least five servings of fruits and vegetables per day. You can add them to your meals in various ways, such as by having a fruit smoothie for breakfast or adding a side salad to your lunch.
Snack on nuts and seeds
Nuts and seeds are high in fibre, healthy fats, and protein, making them an excellent snack option. Almonds, pistachios, and chia seeds are all high in fibre.
Incorporate legumes into your meals
Legumes, such as lentils, chickpeas, and black beans, are excellent sources of fibre and protein. You can add them to your meals by making a bean salad or adding them to your soups and stews.
Swap out refined snacks for whole-grain snacks
Instead of reaching for chips or crackers as a snack, choose whole-grain options such as popcorn or whole-grain crackers. These options are higher in fibre and other essential nutrients.
As women, it is especially important to ensure we are consuming enough fibre to reap the additional benefits it offers. By making small changes to our diets, such as choosing whole-grain options and incorporating more fruits and vegetables, we can easily increase our fibre intake and improve our overall health.