Most of us don’t get enough of it!
It’s fibre, and it’s definitely worth taking a look at your intake … including all the healthy snacks we’re talking about in my free recipe book Snacks and Apps which you can download here.
Most of us don’t get enough.
Spoiler alert: I’ve got a delish fibre-rich recipe below that you definitely are going to want to try.
Before we get to that, though, let’s talk about how much fibre you need to get every day.
According to the Institute of Medicine, men under the age of 50 should aim for 38 grams of fibre and women under 50 need 25 grams. Meanwhile, if you’re over 50, men need 30 grams and women need 21 grams.
There are two basic kinds of fibre: soluble and insoluble. Your body can’t absorb either, so it passes through your body (which is why it makes a good food choice to keep your internal plumbing humming).
SOLUBLE FIBRE dissolves in water and forms a gel-like material as it moves through your system. It can help lower your blood sugar levels and cholesterol. It’s found in oats, apples, chia and flax seeds, citrus fruits, carrots, peas, beans, barley, and in psyllium powder.
INSOLUBLE FIBRE is especially good for people who tend not to have regular bowel movements because it helps move waste through your system. It’s found in nuts, legumes, some veggies (cauliflower, potatoes, green beans), and if you aren’t gluten sensitive you also can get it in whole wheat flour and wheat bran.
Both kinds of fibre are incredibly good for your health. Here are some things that a fibre-rich diet helps with:
● Bowel movements. Fibre can help with both constipation and loose stools.
● Digestive system. Fibre can help prevent haemorrhoids and diverticulitis. Studies show a fibre-rich diet also might lower your risk of colorectal cancer.
● Lowers cholesterol. Soluble fibre lowers LDL “bad” cholesterol, and it shows promise for reducing blood pressure as well as inflammation in your body.
● Blood sugar. Soluble fibre can help ease blood sugar spikes, and insoluble fibre appears to help reduce your risk of getting type 2 diabetes.
● Longevity. Some studies show that increased fibre intake is correlated with a reduced risk of dying from heart disease and all cancers.
● Healthy weight. Fibre keeps you feeling full, which can help you from eating too much.
So, how do you know if you’re getting enough? It’s worth taking a couple of days to track your fibre intake – you can do this by reading labels, but since many fibre-rich foods don’t actually come with food labels, it’s a lot easier to use a food tracking app or website (there are hundreds available, but two reliable ones are myfitnesspal.com or cronometer.com).
Note! When you start tracking your fibre, try not to suddenly load up on fibre-rich foods if you’re not used to eating them. There’s a chance your digestive system might rebel a little. You can save yourself some misery if you gradually increase your intake over a few weeks. :)
OK, now it’s time for a recipe! This makes a great healthy snack or breakfast.
I really like this because you can customize it any way you want. To boost the fibre (along with antioxidants and other micronutrients), you can add nuts and/or berries or other fruits. A dash of cinnamon will add even more blood-sugar-stabilizing effects!
This recipe will keep in the fridge for several days.
(makes 2 servings)
¾ cup dairy-free milk (choose your fav)
¼ cup chia seeds
½ tbsp honey or maple syrup
½ tsp pure vanilla extract
Combine all the ingredients in a bowl and stir to combine. Cover and place in the refrigerator at least 6 hours, until it becomes thick and pudding-like. Sometimes the chia seeds clump together at the bottom of the bowl, so you might need to stir the mixture to ensure they fully absorb the liquid.
Taste and adjust sweetness as needed. Place in a serving bowl and add the optional nuts/fruit.
I hope you enjoy it!
P.S. If you are looking for some recipe ideas that are full of fibre then download my free recipe book "Snacks and Apps" and get a kickstart on your health today.
Have a great day
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