Fibre is an essential part of our diet. However, most fitness folks fall short of their daily recommended fibre intake. Females requires 25 grams of fibre in their daily diet while males require 38 gram per day.
Consumption of fibre helps in maintaining health & wellness in a number of ways:
- It helps in keeping us full which assists in regulating weight.
- It lowers cholesterol which helps in preventing constipation.
- Adequate fibre helps keeping Glucose in normal range.
Fibre is generally found in plant based foods. Peel of fruits & vegetables is an excellent source of fibre. More the food is processed, less fibre it shall offer. For instance medium apple with peel offers 4.4 gram of fibre , while a half cup of applesauce has 1.4 grams of fibre. 4 ounce of apple juice has no fibre. Whole grains, legumes, nuts, beans, lentils & seeds are also a great source of fibre.
With simple substitutions you can increase your fibre intake. For instance consuming a blend of steel cut oats with milk, nuts, berries & peanut butter instead of refined cereals can make you feel full for around 3 hours. Other options for high fibre breakfast include multi grain bread mixed with veggies such as tomato, cucumber & lettuce. For snacks you can have nuts, seeds, fresh veggies, digestive high fibre cookies or whole grain crackers.
Some of the fruits naturally high in fibre include:
- 1 large pear with skin (7 grams)
- 1 cup fresh raspberries (8 grams)
- 1 medium avocado (10 grams)
- 1 ounce almonds (3.5 grams)
- ½ cup cooked black beans (7.5 grams)
- 1 cup cooked pearled barley (6 grams)
When you decide to increase fibre intake in your diet, do it gradually along with fluids. When you consume fibre, it passes through your digestive tract & therefore needs water to pass smoothly, otherwise it will cause constipation
Passion for fitness never recommend supplements to meet your dietary fibre goals. We have a host of foods that offers naturally fibre & resorting to supplements will not give you a feeling of complete fullness as you would get from natural foods. Besides, supplements does not meet your nutrient requirements. Always focus to meet your daily fibre requirements through un-refined foods.
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