6 ways to add more fibre in meals

Contents

Why is fibre a must for your diet?1. Start the day with high-fibre breakfast options 2. Swap refined grains for whole grains 3. Load up on fruits and vegetables 4. Add lentils to your meals 5. Snack smart with nuts and seeds 6. Choose fibre-enriched snacks and drinks

Did you know that the food we eat can be our strongest shield against gut infections?

Fibre, which is kind of a “unsung hero” of a healthy diet, plays a key role in keeping our gut happy and healthy.

It works as a natural cleanser for our digestive system while also boosting our immunity. But most of us fall short of the recommended daily fibre intake.

Here’s why fibre is so important and discover six easy ways to add more of it to your meals.

Why is fibre a must for your diet?

Plant-based foods contain fibre, which is important for our digestive systems. It supports the beneficial bacteria in your gut, helps control bowel motions, and avoids constipation. These bacteria are crucial for controlling dangerous microorganisms and lowering the risk of intestinal illnesses.
Also, fibre improves general health. A study published in 2017 says, heart disease, type 2 diabetes, and even some types of cancer are among the chronic illnesses that dietary fiber reduces the chance of. It also lengthens feelings of fullness, which helps in maintaining a healthy weight..

1. Start the day with high-fibre breakfast options

Breakfast is a perfect time to sneak in some fibre. Choose muesli or whole-grain cereals. For an extra fibre boost, use a handful of nuts, seeds, or fresh fruits like bananas, apples, or berries. Fibre from whole grains keeps your gut in balance and lowers your risk of digestive issues.

2. Swap refined grains for whole grains

Switch out white bread, rice, and pasta for whole-grain versions. Whole grains like brown rice, quinoa and whole-wheat bread are excellent sources of fibre. These swaps not only improve your gut health but also help stabilise our blood sugar levels.

New York, Dec 8 (IANS) A team of researchers in the US has shown that a high fibre, plant-based dietary intervention may delay progression to multiple myeloma, a type of rare and incurable blood cancer affecting the bone marrow.

3. Load up on fruits and vegetables

Make fruits and vegetables a major part of your diet. They’re packed with dietary fibre, vitamins, and antioxidants. Snack on raw veggies like carrots and cucumbers or include a side salad with your meals. Choose fibre-rich fruits like oranges, pears, and guavas. Eating the peel of fruits like apples and pears can add even more fibre to your diet.

4. Add lentils to your meals

Beans, lentils, and chickpeas are full of fibre. They’re versatile and can be included in soups, salads, stews, or curries. A bowl of lentil soup or a chickpea salad is not just delicious but also a gut-friendly way to get more fibre.

5. Snack smart with nuts and seeds

Instead of chips or cookies, reach for nuts and seeds like almonds, walnuts, chia seeds, or flaxseeds. They’re not only rich in fibre but also contain healthy fats that support gut health.

6. Choose fibre-enriched snacks and drinks

Nowadays, many packaged foods and drinks are fortified with fibre. Look for labels that mention “high in fibre” when choosing snacks or breakfast bars. However, always check the ingredients to ensure they are not loaded with added sugars or unhealthy fats.