7 easy ways to add more fibre to your diet (and why you need to)

Here are 7 easy ways to add fibre to your diet.

As women age, our bodies undergo many changes, and a big one is hormonal changes that can affect our digestive system. One way to help keep our digestive system healthy during midlife is to eat a fibre-rich diet.

What is fibre and why do we need it?

Fibre is a type of carbohydrate that your body cannot digest. It helps to keep your digestive system running smoothly and can also help to lower your risk of certain diseases, such as heart disease, diabetes, and some types of cancer.

Why is fibre important as we age?

As we age, our digestive systems slow down and we may not be as active as we used to be. This can lead to constipation, haemorrhoids, and other digestive problems. Fibre can help to keep our digestive systems healthy by adding bulk to stool and helping it pass through our system more easily.

There are two types of fibre: soluble fibre and insoluble fibre. Soluble fibre dissolves in water and forms a gel-like substance in the digestive tract. This helps slow digestion and food absorption, which can help regulate blood sugar levels and promote the feeling of fullness. Insoluble fibre does not dissolve in water and adds bulk to stool, which can help to prevent constipation. So you can see that it’s important stuff.

How much fibre do we need daily?

The recommended daily intake of fibre for women is 25 grams for ages 19 to 50 and 28 grams for ages 51 and older. However, many women do not get enough fibre in their diet.

What happens when we don’t eat enough fibre?

Not getting enough fibre in your diet could lead to a number of health problems, including:

• Constipation. Fibre helps to keep your digestive system running smoothly by adding bulk to your stool and making it easier to pass. When you don’t get enough fibre, your stool can become hard and difficult to pass.
• Irritable bowel syndrome (IBS). IBS is a chronic condition that affects the digestive system. Symptoms of IBS can include abdominal pain, bloating, gas, diarrhoea, and constipation. A low-fibre diet can worsen IBS symptoms.
• Heart disease. Fibre can help to lower cholesterol levels, which can reduce your risk of heart disease.
• Type 2 diabetes. Fibre can help to regulate blood sugar levels, which can help to prevent or manage type 2 diabetes.
• Some types of cancer. Some studies have shown that a high-fibre diet may help to protect against some types of cancer, including colon cancer.

You may also want to read: 17 Great (and Easy) Ways to add more protein to your diet

A list of good fibres to include in your diet

• Fruits: Fruits are a great source of fibre, and they also contain vitamins, minerals, and antioxidants. Some good choices for high-fibre fruits include berries (especially raspberries), apples, pears, bananas, avocados and oranges.
• Vegetables: Vegetables are another great source of fibre, and they also contain other important nutrients. Some good choices for high-fibre vegetables include broccoli, Brussels sprouts, carrots, sweet potatoes, and legumes (beans, lentils, peas).
• Whole grains: Whole grains are a good source of fibre. Some good choices for whole grains include brown rice, barley, quinoa, oatmeal, popcorn and whole-wheat bread.
• Legumes: Legumes are a good source of fibre, protein, and iron. Choose to eat more beans, lentils, and peas.
• Nuts and seeds: Nuts and seeds are a good source of fibre, protein, and healthy fats. Some good examples are almonds, walnuts, chia seeds, and flaxseeds. I love to add chia seeds to my smoothies.

Best tips for adding more fibre to your diet

1. Eat whole grains. Whole grains not only offer a good source of fibre, but also provide other nutrients like vitamin B, iron, and magnesium.
2. Snack on fruits and include vegetables in evening meals. Fruits and vegetables are a great way to get your daily dose of fibre. Aim to eat at least five servings of fruits and vegetables per day.
3. Choose beans and lentils. Beans and lentils are a great source of both protein and fibre. They can be added to soups, salads, and other dishes.
4. Eat nuts and seeds. Nuts and seeds are a healthy snack that are also high in fibre. They can be eaten on their own or added to yoghurt, oatmeal, or salads.
5. Drink plenty of water. Fibre helps to keep your digestive system running smoothly. And it’s important to drink plenty of water when you are eating a high-fibre diet.
6. Start slowly. If you are not used to eating a lot of fibre, it is important to start slowly. Adding too much fibre too quickly can cause stomach cramps and bloating.
7. Talk to your doctor. If you have any health concerns, talk to your doctor before making any changes to your diet.

Adding more fibre to your diet can be a simple way to improve your health. By following these tips, you can easily get the fibre you need to stay healthy during midlife and beyond.

Go-to meal ideas to add more fibre to your diet

Breakfast

Oatmeal with berries and nuts: Oatmeal is a whole grain high in fibre. Berries are also a good source of fibre. Adding nuts to your oatmeal will add even more fibre and healthy fats.

Whole-wheat toast with avocado and egg: Whole-wheat toast is a good source of fibre. And so is avocado. And adding an egg will mean this meal also contains protein.

Smoothie with fruit, yoghurt, and chia seeds: Smoothies are a great way to get a lot of fibre in one meal because fruits are a good source of fibre. And the yoghurt will give you your needed protein. Chia seeds (a good source of fibre and omega-3 fatty acids) are a bonus.

Whole-wheat pancakes with fruit and nuts: Packed full of fibre.

Lunch

Salad with grilled chicken or tofu: Salads are a great way to get your daily dose of vegetables, which are high in fibre. And grilled chicken or tofu would add protein to make this lunch even more filling.

Dinner

Quinoa salad: Quinoa is a whole grain that is high in fibre, protein, and iron.

Salmon with roasted vegetables: Salmon is a good source of protein and omega-3 fatty acids, and it can be roasted with a variety of vegetables, such as broccoli, carrots, and potatoes.

Vegetable stir-fry: Another great way to get your daily recommended fibre is to whip up a vegetable stir-fried with a variety of proteins, such as tofu, chicken, or beef.

 

Snacks

Fruits: Berries (especially raspberries), apples, pears, bananas, oranges, and mangoes are great as snacks.

Nuts and seeds: Almonds, walnuts, chia seeds, and flaxseeds are all good sources of fibre, protein, and healthy fats.

Hummus: On crackers or try dipping carrots into your hummus.

Avocados: A good source of fibre – yay!

Popcorn: Probably hold off on too much butter, though.

Crispy chickpeas: Quick and easy to fry up.

Related: The Best High-Fibre Snacks According to a Nutritionist

Final thoughts on the easy ways to add fibre to your diet

And if you’re still not convinced, here’s another benefit of eating a fibre-rich diet – weight loss. Fibre can help you to feel full, which can help you to eat less.

So, do you eat enough fibre every day?

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