10 Foods that are high in fibre
We know that fibre is good for our bodies by slowing the digestive process, so we are fuller for longer and more nutrients can be absorb from our foods; it reduces cholesterol, decreases our risk of heart disease and type 2 diabetes; and lastly keeps us regular. The RDA (Recommended Daily Allowance) advises we consume between 18-30 grams of fibre per day, depending on our gender and age. So, which foods provide us with the most fibre and some creative ways of increasing our intake.
1.Split Peas, Lentils, Black Beans – 13-15 grams in 1 cup, cooked.
Bean burgers – simply blend black beans with seasonings.
Add to Chilli, Bolognase sauce, Casseroles and Soups
Add cold to salads and stir-fry
Blend lentils with herbs and spices to make a dip and serve with crudités.
2. Artichokes – 10.3 grams in a medium size.
Prepare by taking off the other leaves, boil in water with lemon juice until tender.
Artichokes in oil – drain some of the oil and serve with a variety of tapas for example olives, smoked meats, cherry tomatoes and other vegetables.
Puree with herbs for a quick and easy dip to accompany tortilla chips.
3. Raspberries – 8 grams in 1 cup.
Can also be eaten throughout the year frozen.
Blend frozen raspberries with some greek yogurt for a healthy ice-cream.
Add some to your morning porridge or cereal.
Put into muffins to make raspberry and white chocolate muffins.
Add to crumbles and summer Tarts
4. Bran flakes – 7 grams in 1 cup.
Although, quite high in sugar with 8 grams, Bran flakes do provide quite a hefty amount of fibre amongst potassium and iron.
5. Avocado – 6.7 grams in 1/2 avocado.
Great in guacamole, but can also be blended until smooth mixed with cocoa power for a wonderful rich chocolate mousse.
Spread a ripe avocado on toast instead of butter.
Add to salads or Mexican tacos.
6. Whole-wheat pasta – 6.3 grams in 1 cup cooked.
Simply use with any pasta dish.
7. Chai seeds – 5.5 grams in 1 Tbsp.
Sprinkle on porridge or add to smoothies.
Soak chia seeds with oats and milk overnight in the fridge and in the morning you will have a super fast nutritious breakfast.
Combining chai seeds, chocolate protein powder and water and leave for several minutes to make a high protein chocolate pudding.
8. Broccoli – 5.1 gram in 1 cup, cooked.
Great as a side dish with any main meal.
Cooked, cooled and served as a salad with tomatoes, onions and cucumber.
Roasted in the oven with coconut oil, garlic and served with shaved almonds.
Finely blended and added to couscous, pasta salads and rice dishes.
9. Brussel sprouts – 4.1 gram in 1 cup cooked.
Roasted in the oven with coconut oil and salt. These can be either served hot, as a side dish or they are just as good cold in a salad.
Finely shredded and put into stir-fry and pasta salads.
10. Porridge – 4 grams in 1 cup cooked.
Simply swop your usual sugary morning cereal for a bowl porridge and for even more added fibre you could include a small banana, bumping it up to 6.6 grams of total fibre.