Most of us have a million things on our plate at once, and it can be hard to focus on how to best fuel our bodies in terms of nutrients. Life gets hectic – we know all too well! But, Brits are aware that they could be making better decisions in terms of their food consumption, as YouGov (2020) has discovered. Only 10% of Brits deem their diets to be very healthy, whilst 21% believe that their diets are not very healthy at all.
According to the Lancet (2019), 1 in 7 deaths are caused by an unhealthy diet in the UK every year. A lack of fruit and fibre in British diets proves to be the most damaging, fueling conditions such as bowel cancer, stroke, heart disease and diabetes. In actual fact, most of us could do with more fibre in our diets. Whilst the fibre intake recommendation is 30g per day, most adults are only eating around 18g per day.
The benefits of a high-fibre diet are endless. A diet rich in fibre is beneficial to digestive health as this normalises bowel movements and helps to maintain a healthy bowel. Fibre also lowers cholesterol levels, helps to control blood sugar levels, and it helps in maintaining a healthy weight. Fibre helps you to stay full for longer, meaning that you’re not always reaching for a snack.
Adding fibre to your diet is surprisingly easy when you know what’s what. Below are some of the best high-fibre food options you could add to your routine.
- Breakfast: Skip the Rice Krispies and opt for overnight oats or porridge with some blueberries or raspberries. Top with a sprinkling of chia seeds which are packed with essential nutrients – they are high in fibre, protein and omega-3 fatty acids. If you’re more of a smoothie person, blend up your favourite frozen fruit with a cup of spinach and some yoghurt.
- Lunch: Soups are a great way of getting your lunchtime fibre-fix. An easy bulk-cooking option, try a broccoli soup with some stilton cheese, and serve with a slice of whole meal bread. If that’s not your thing, chickpeas are also a great option - try with a leafy green salad or blended up into falafels with some spices.
- Dinner: Have a baked sweet potato (skin on) and top with your go-to chilli recipe. Swap kidney beans for black beans or pinto beans for a higher fibre content. Supergrain quinoa is also a good addition to any dinner, as it is high in fibre as well as protein.
- Snacks: Not to brag, but we have LOADS of high-fibre snacks at Healthy Nibbles. Why don’t you order one of our snack boxes to see for yourself? These include TREK bars, Emily Veg Crisps, and Urban Fruit. All great fibre-rich snack options. Otherwise, opt for a pear or some carrots and humous.
You can probably see a pattern here - fibre is only found in plant-based foods, so make sure you’re filling up your plate with enough fruits, vegetables, whole grains, and legumes to help build a healthy lifestyle!