Are you getting enough fibre?

Fibre is a plant-based carbohydrate that passes, undigested, to the large intestine in order to ‘feed’ our gut microbes. The recommended daily fibre intake is 30grams (British Nutrition Foundation), however, the average adult only has approximately 18grams, even less if their diet consists predominantly of processed foods.Why is this important? 

• Fibre helps to ensure regular bowel movements and prevents constipation.

• It may help to decrease inflammation as it maintains digestive health.

• Studies show that a diet high in fibre may reduce your risk of cardiovascular disease, as well as, Type 2 Diabetes.

• It may also reduce your risk of bowel cancer

How can you include more fibre in your diet? The more varied the fibre source, the better, so as to feed the many strains of good gut bacteria.

• Aim to include 20 different plant based foods in your diet every week – I usually have a list on my fridge to keep track! This is a great way to ensure variety!

• One of my favourite ways to get a little extra fibre is to add a tablespoon of chia seeds to my breakfast (whether it be home-made granola, a smoothie or eggs and avocado on rye). This simple act adds 6grams of fibre!

• Smoothies are simple ways to up your fruit and veg count! Think carrots, celery, frozen bananas, berries, flaxseeds, kiwi fruit, spinach, kale – the sky is the limit.

• Try swapping beef mince for black/kidney beans. I have been making a bean shepherds pie with sweet potato which is super easy and a great Sunday meal that makes lots of leftovers for the following day. One can of beans contains approximately 15 grams of fibre!

• Another snack idea is hummus and rye biscuits. Half a tub of hummus contains 3.6grams.

Granola recipeIngredients

• 3 cups oats

• 1 cup sunflower seeds

• ¾ cup pumpkin seeds

• 10 brazil nuts, chopped

• 2-3 tbsp coconut oil

• 2-3 tbsp honey or maple syrup

• Pinch of cinnamon

• Pinch of salt

• Milled flaxseed (optional)

• Chia seeds (optional)

Method:

• Line a baking tray with baking paper

• In a large bowl, combine oats, sunflower and pumpkin seeds, salt, cinnamon and brazil nuts

• Add the coconut oil and honey/maple syrup, and using your hands, knead the mixture until the oil has melted and has covered all of the ingredients (remove any rings prior to – it can be a little messy )

• Bake in oven at 180 degrees for 7 mins, stir the mixture (so that the granola underneath can also get a little brown), and pop back in the oven for another 3-5 mins. You are aiming for it to be a little toasty, each oven differs.

• Leave to cool. Pop in a jar, and add chia seeds and flaxseeds (optional).

** Mix it up! These ingredients were what I had in my cupboard, but feel free to use different seeds/nuts. Desiccated coconut is also a great idea to add before baking!