How much fibre have you eaten today?
Fibre is an essential part of our diets, but do you know how much fibre you should consume every day?
While we all know that we should have at least five fruit and vegetable portions per day, fibre intake isn’t discussed in the same way, despite it being an essential nutrient that our bodies need to work properly. The recommended minimum daily fibre intake is 18g, which most of us are significantly lacking in our diets.
An investigation by the Archive of Internal Medicine in 2007 found that subjects who had higher cereal fibre and magnesium intakes may be decreasing their diabetes risk. This research is backed up by the Archive’s more recent study, where it was found that subjects who ate at least 26g of fibre per day were much less likely to ’expire’ than those who consumed 13g or less of fibre per day.
Top 3 Fibre Packed Foods:
1. Black Beans
Black beans are one of the original superfoods and they’ve got a lot to offer your body. A cup of black beans contains approximately 15g of fibre and 15g of protein, two things that are essential for our bodies. Black beans also contain plant pigments that act as powerful antioxidants. Increase the amount of beans that you eat daily and weekly to see benefits.
Avocados have recently returned to the superfoods list and for good reason too. Approximately 28% of the fruit is fibre, that’s around 7g of a 100g avocado. Add an avocado into your breakfast routine and you’ll be able to consume almost half of your recommended daily intake! Try avocado on toast or an avocado smoothie to give your body a fibre boost at the beginning of the day.
3. Whole Wheat Pasta
Swap your traditional pasta for whole wheat pasta and you’ll feel much better for it. Fibre can help to reduce the levels of cholesterol in your blood, reducing your chances of heart disease. Eating a consistent amount of fibre is the perfect way to keep your health on the straight and narrow. Look at the packets of pasta on offer in the shops and choose the type of pasta that will give you the most fibre.
Pack your weekly meal plan out with foods that are full of fibre to see big health and gym gains!