FIBRE
What is Fibre?
Dietary fibre or roughage is the portion of plant-derived food that cannot be completely broken down by human digestive enzymes.
Dietary fibres are diverse in chemical composition, and can be grouped generally by their solubility, viscosity, and fermentability, which affect how fibres are processed in the body.
Soluble fibre is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. It is also found in psyllium, a common fibre supplement. Some types of soluble fibre may help lower risk of heart disease. Insoluble fibre is found in foods such as wheat bran, vegetables, and whole grains.
THE BEST PLANT SOURCES OF FIBRE ARE:
White beans (19g per 1 cup)
Lentils (15g per 1 cup)
Chickpeas (12g per 1 cup)
Flaxseed (2g per 1tbsp)
Chia seeds (5g per 1tbsp)
Apple (4.5g per apple)
Blueberries (4g per 1 cup)
Raspberries (8g per 1 cup)
A great way to enjoy fibre daily are in the following ways.
BREAKFAST
Enjoy a bowl of bran flakes (no added sugar, no added salt - can be purchased at health shops and whole food shops in their most natural form with no nasties added) topped with plant-based milk of your choice and a handful of mixed berries (as mentioned above, blueberries and raspberries work well).
Enjoy a smoothie with your choice of plant-based milk, plant-based protein powder, some berries, 1/2 avocado, some greens (spinach, kale), banana and 1 tbsp of flaxseeds
Avocado on toast topped with a drizzle of olive oil, squeeze of lime juice, a little truffle oil and a sprinkle of dried chilli flakes and flaxseeds
Porridge made with your favourite plant-based milk topped with your favourite berries and a teaspoon of nut butter
LUNCH
A baked jacket potato enjoyed with the skin on (as this is where all the fibre is) topped with baked beans and a side salad loaded with green leafs followed up with an apple
Salad bowl filled with lots of fresh vegetables, lentils and/or beans with a side of hummus and a zingy lemon and olive oil dressing
DINNER
Enjoy a curry, stew or chilli loaded with beans and lentils as well a variety of 3-4 vegetables, topped with some plant-based yoghurt and enjoyed with either potatoes cooked with their skin on or with wholegrain rice
Sweet potato, chickpea and spinach curry served with brown/wild rice
A spinach and lentil dahl topped with some coconut yoghurt
SNACKS
Dates contain good fibre and the sugar in dates burns slowly in the blood stream therefore doesn’t cause your blood sugar levels to spike. Enjoy dates on their own with a warm cup of black tea or coffee or fill them with a couple of almonds and a drizzle of your favourite nut butter for a healthy snack alternative
Apples are a great source of fibre so enjoy these on their own for a great snack on the go or grate them and add to your porridge, or make a apple & blueberry crumble with wholemeal flour and ground walnuts - so delicious!
