Fibre is something the body needs but never actually digests—in fact, it remains more or less the same from plate to toilet. It comes in two varieties, soluble and insoluble, and most plant-based foods contain a mixture of the two. Skipping out on a daily dose of fibre can make it tough to control blood sugar and appetite and often leads to problems with digestion such as bloating and constipation.
However, there can also be too much of a good thing. Having too much fibre or dramatically increasing your intake, can move food through the intestines too quickly, which means fewer minerals get absorbed from food and you may also experience bloating, gas and cramping.
So what’s the magic amount? Nutritionists recommend a consumption 25g of fibre per day for women and 30g for men. You can obtain this fibre by eating plenty of plant-based food such as vegetables, fruit, grains, legumes and nuts and seeds. However, not all foods are created equal in terms of fibre so it is best to obtain it from a variety of sources. We’ve included our favourites in the list below – they pack a good fibre-punch per serve and are easy to use.
Note: Don't forget to drink plenty of water! A high-fibre diet needs adequate fluids to help everything move along smoothly.
POPCORN
Air-popped popcorn is possibly the perfect snack: filling, fibrous, low cal, crunchy and tasty. However, smothering your popcorn in salt and butter will turn this from healthy snack to naughty treat. Try flavouring your popcorn with a sprinkle of nutritional yeast or a drizzle of maple syrup and cinnamon. Head to our blog for more ideas: Healthy Popcorn Recipes: 12 Simple Ways to Add Flavour
