What is fiber?
Dietary fiber is roughage and is the part of the plant that is not broken down by the body on consumption. Meaning it is not absorbed into the body like fats and proteins are.
Where is it found?
Fiber is in fruits, vegetables, nuts, legumes and cereals.
What is the difference between soluble and insoluble?
Soluble ones forms a gel in water and help to lower cholesterol and sugar levels. It is in apples, carrots, psyllium husk and beans.
Insoluble fiber does not dissolve in water and is what aids with the passage of stool through the digestive tract and maintaining a healthy gut. It is in cauliflower, potatoes, nuts and whole wheat products.
How much fiber do we need per day?
Women need 25g and men need 38g.
Personally I found it quite hard to stick to these requirements for a day.
Here is how I got on , on a day when I consciously tried to add extra fiber to my meals:
I had an apple, kiwi fruit and banana for breakfast = 2.4 + 3 + 2.6 =8g
Lunch was a wrap with half an avocado and a cup of stirfry veg =4g + 3.5g + 8g = 15.5g
Dinner was brown rice and dahl = 3.5g + 15.5 = 19g
Total = 42.5g
Not too shabby!!
My tip add some daals to your diet. One cup of mung daal gives you a wopping 15.5g of roughage. Another tasty addition would be avocado which gives you 7g of roughage.
Another way to increase your fiber intake is to chuck all your fruit and veg into a blender and make a smoothie.
Try this Pineapple smoothie:
Pineapple Smoothie Recipe:
- Add all the above to a blender
- Add some water to get the right consistency to drink.
This is so yum and it has 7 grams of fiber.
How do you get fiber into your meals?
Let me know…..