{"id":64548,"date":"2022-08-26T16:48:25","date_gmt":"2022-08-26T06:48:25","guid":{"rendered":"https:\/\/cms.smooth.com.au\/?p=64548"},"modified":"2022-08-31T10:45:17","modified_gmt":"2022-08-31T00:45:17","slug":"feel-good-with-more-fibre","status":"publish","type":"post","link":"https:\/\/cms.smooth.com.au\/lifestyle\/food-drink\/feel-good-with-more-fibre\/","title":{"rendered":"Feel Good With More Fibre"},"content":{"rendered":"\n

Fibre has plenty of health perks. As well as helping to sustain energy and reduce appetite, fibre is your bowel\u2019s best-friend, it nourishes your \u2018good\u2019 gut bacteria, it helps heart health, and it can even reduce cancer risk.<\/p>\n\n\n\n

\u201cAustralian nutrition guidelines recommend that women eat 25g of fibre every day from different sources such as vegies, fruit, wholegrains, beans and nuts,\u201d says Jean Hailes naturopath Sandra Villella. But what are the top tips to help you to reach this target?<\/p>\n\n\n\n

High-fibre five
<\/strong>Before we launch into Sandra\u2019s high-fibre food tweaks, there\u2019s a key tip to keep in mind: \u201cWhen adding more fibre to your diet, make small changes gradually to avoid bloating and you may need to up your water intake,\u201d she says.<\/p>\n\n\n\n

Boost your bean power<\/p>\n\n\n\n

Legumes such as lentils, chickpeas and red kidney beans help you feel more satisfied after eating. They\u2019re packed with fibre which triggers nerves in your stomach that say \u201cI\u2019m full\u201d to your brain. Toss beans in salads and stews, add them to meat rissoles and vegie patties, or buy hummus on your next trip to the supermarket. \u201cWhen making soups, throw in one to two tins of legumes then blend or puree them with the vegetables,\u201d says Sandra. \u201cTry different combinations such as cannellini beans in cauliflower soup<\/a> or chickpeas in pumpkin soup.\u201d<\/p>\n\n\n\n

Switch-and-swaps<\/p>\n\n\n\n

\u201cSwitching out your usual food choices for more fibre-rich versions is a simple way to increase fibre intake,\u201d says Sandra. Try swapping:
– White bread for rye, wholegrain or fibre-enriched varieties
– Jam or honey on your toast for nut butters, hummus or avocado
– White rice for red, black, wild or brown rice. \u201cOne cup of red or brown rice, contains 3g of fibre and adds a different flavour,\u201d says Sandra. Start with this tasty red rice, roast vegie and aduki bean salad<\/a>.
– White pasta for wholegrain or pulse pastas (made from legumes)
– Dip and crackers for dip and vegie sticks of carrot, celery, green beans, cucumber and snow peas.
<\/p>\n\n\n\n

Sprinkle on seeds
Seeds are packed with fibre plus healthy minerals and omega-3 fats, so it\u2019s worth keeping a stash on hand. Think beyond sunflower seeds and stock up on chia, pumpkin (pepita), sesame, and \u2013 one of Sandra\u2019s top foods for women \u2013 linseeds.

Throw them in salads, muffin mixes, your morning cereal, or overnight oats. You can also pan-fry pepita and sunflower seeds on a low heat with a dash of soy sauce, for a savoury snack. \u201cOr add two to three dessertspoons of a mix of freshly ground linseeds, pepita and sunflower seeds to yoghurt and stewed or fresh fruit, or healthy smoothies,\u201d Sandra suggests. \u201cFor extra spice, grind cardamom pods and cinnamon powder along with your seeds for your morning oats. Store the mix in an airtight jar in the fridge and it will stay fresh for two weeks.\u201d
<\/p>\n\n\n\n

Plate up more plant foods
\u201cPlant foods are high in fibre and nutrients that protect the health of your cells,\u201d says Sandra, so keep fibre in mind when meeting the recommended five serves of vegetables and two serves of fruit every day. \u201cInclude some higher-fibre options such as green peas, broccoli, corn, carrots, pears and raspberries,\u201d Sandra recommends. Even a meal like spaghetti bolognese can enjoy a fibre boost if you add extra vegies or lentils to the sauce or use zoodles (spiralised zucchini) instead of pasta.<\/p>\n\n\n\n

Get snack savvy
Snacks provide the perfect way of adding extra fibre to your diet. Sandra\u2019s savvy suggestions include:
– a handful of almonds. \u201cAround 30g (25 almonds), provides 3g of fibre,\u201d she says.
– homemade popcorn. \u201cEnjoy it air popped or cooked with olive oil \u2013<\/a> one cup of popped popcorn provides 1.2g of fibre,\u201d she adds.
– prunes. Use them in smoothies or stewed with fruit or add them to these raw cacao and prune balls<\/a>. They\u2019re sweet and help keep you regular, so they\u2019re a \u2018fibre and flavour win-win\u2019.<\/p>\n\n\n\n

Published with the permission of Jean Hailes for Women’s Health<\/em>
jeanhailes.org.au<\/a> 1800 JEAN HAILES (532 642)<\/p>\n","protected":false},"excerpt":{"rendered":"

Fibre has plenty of health perks. As well as helping to sustain energy and reduce appetite, fibre is your bowel\u2019s best-friend, it nourishes your \u2018good\u2019 gut bacteria, it helps heart health, and it can even reduce cancer risk. \u201cAustralian nutrition guidelines recommend that women eat 25g of fibre every day from different sources such as […]<\/p>\n","protected":false},"author":92,"featured_media":64549,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[438,417,201],"tags":[230,5821],"geo_market":[256,255,254,257,253],"class_list":["post-64548","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food-drink","category-health-beauty","category-lifestyle","tag-food-drink","tag-health","geo_market-adelaide","geo_market-brisbane","geo_market-melbourne","geo_market-perth","geo_market-sydney"],"acf":[],"yoast_head":"\nHere's How You Can Incorporate More Fibre Into Your Diet<\/title>\n<meta name=\"description\" content=\"Fibre has plenty of health perks. 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