Fibre is an essential component of a healthy diet, but many people fail to consume the recommended 25g-35g per day. Fibre not only aids digestion by promoting regular bowel movements (at least once a day), but also has far-reaching benefits for overall health. For people looking to lose weight, fibre can help by promoting feelings of fullness and reducing calorie intake. Those with high cholesterol can benefit from soluble fibre, which binds to cholesterol in the digestive system and helps lower LDL cholesterol levels, therefore lowering the risk for chronic diseases like heart disease.
Additionally, fibre supports balanced blood sugar levels, which is crucial for people with diabetes or those at risk of developing it. Fibre is essential for nourishing gut microbes, which play a key role in producing short-chain fatty acids that support gut lining and reduce inflammation. Women in perimenopause and menopause can particularly benefit from a high-fibre diet, as it helps manage hormonal fluctuations, supports heart health, and aids digestion. Moreover, fibre plays a role in improving skin conditions, as it aids in detoxifying the body by eliminating toxins through regular bowel movements.
Photo source: Pixabay
To consume 25g-35g of fibre daily, it's essential to prioritise whole, plant-based foods like vegetables, fruits, legumes, whole grains, and seeds. There is a reason why many countries food guidelines/pyramids are focused a lot around plant foods. See below for example UK and Estonian dietary guidelines.
Photo source: Tervise Arengu Instituut
Photo source: UK Government
In this article from the past I write what is fibre and list 72 fibre rich foods- I am sure everyone finds their favourites from the list.
How to Reach 25g-35g of Fibre a Day
Here are some 2 simple daily menus to help you reach your fibre goals, along with approximate fibre content per meal. Make sure you add extra protein rich foods from animal and plant sources (vary daily) where needed to get your daily protein your body needs:
Menu 1
Breakfast (10-12g Fibre):
Oatmeal with flaxseeds and berries:
½ cup rolled oats: 4g fibre
1 tablespoon flaxseeds: 3g fibre
½ cup mixed berries (blueberries, raspberries): 4-5g fibre
Lunch (10-12g Fibre):
Lentil and vegetable soup with whole grain bread:
1 cup cooked lentils: 15g fibre
1 cup mixed vegetables (carrots, celery, spinach) with 1tbsp of extra virgin olive oil: 4-5g fibre
1 slice whole grain bread: 2-3g fibre
Snack idea (5g Fibre):
Apple with almond butter:
1 medium apple: 4-5g fiber
1 tablespoon almond butter: 1g fibre
Dinner (10-12g Fibre):
Quinoa bowl with black beans and roasted vegetables:
1 cup cooked quinoa: 5g fibre
½ cup black beans: 7g fibre
1 cup roasted vegetables (broccoli, sweet potatoes): 4-6g fibre
1tbsp of extra virgin olive oil
Menu 2
Breakfast (9-10g Fibre):
Chia Pudding with Almonds and Banana:
2 tablespoons chia seeds: 8g fibre
½ sliced banana: 1-2g fibre
1 tablespoon almonds: 1g fibre
Lunch (12-13g Fibre):
Chickpea and Quinoa Salad:
1 cup cooked quinoa: 5g fibre
½ cup cooked chickpeas: 6g fibre
1 cup mixed veggies (cucumbers, tomatoes, bell peppers): 2-3g fibre
1tbsp of extra virgin olive oil
Snack idea (5g Fibre):
Carrots and Hummus:
1 cup baby carrots: 4g fibre
2 tablespoons hummus: 1g fibre
Dinner (10-12g Fibre):
Stir-fry with Tofu, Broccoli, and Brown Rice:
1 cup cooked brown rice: 3.5g fibre
1 cup steamed broccoli: 5g fibre
½ cup tofu: 1-2g fibre
1 tablespoon sesame seeds: 1g fibre
1 tbsp of extra-virgin olive oil
Prioritising fibre-rich foods can have life-changing benefits, especially for those facing specific health concerns such as heart disease, diabetes, or digestive issues.
If you are looking for professional help, someone who could help to review your current diet to turn it more healthy, more nutritious, so it covers your energy and bodily needs, don't hesitate to reach out to me for nutritional counseling at info@katrinpeo.com.
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