Weaving More Fibre into your Diet

Share this article:
Share on facebook
Share on twitter
Share on google
Share on pinterest

Do you need more fibre in your diet? If the statistics are anything to go by, then you probably do.  Nutritionists can’t seem to shut up about the importance of fibre, yet most of us don’t get enough. But what is fibre, anyway? What makes it so important, and how do you get more into your diet?

Fibre is a structural component of plants and is found in vegetables, whole grains and other plant-based food. Although we don’t digest fibre, it is still very important for digestion and overall gut health. It keeps waste (poop) flowing and makes you feel full. The latter is particularly crucial; lack of fibre has been linked to weight gain, diabetes and heart disease.

To get enough fibre, the United States Food and Drug Administration recommends 1.5 to 2 cups of fruit each day and 2-3 cups of veggies. But again, research suggests that most of us fall well short of that target.

So how do you close the fibre gap in your diet?

Cut out juice and drink smoothies instead

Fibre is at the centre of a steadily growing juice backlash. Detractors claim that while juice has the vitamins of fruit, it contains none of the fibre, leaving you with mostly sugar. The lack of fibre (plus not having to chew) means you have to drink more to feel satisfied. So if a glass of OJ is a staple of your morning routine, try replacing it with whole fruit instead. And if you have to drink something sweet, blend whole fruit into a delicious smoothie.

Pack a veggie snack

If you are the sort of person that likes to sip/chew something at your desk, try swapping the coffee or chips and with a bowl of carrot sticks, celery or apple wedges to munch while you work, commute, read or watch TV. These are satisfying to chew and will help you feel generally less hungry throughout your day.

Choose high fibre breakfast cereal

Ok, maybe you’re not ready to go full “middle-aged dad” with a specialty fibre cereal. But you can at least choose breakfast cereals made from higher-fibre grains like oats and wheat bran over relatively low-fibre grains like corn. Our handy cereal guide can help you make the right choice for your morning bowl.

Choose fibre-rich carbs

Unless you’re going on a diet like the Atkins or keto, carbohydrates will take up the greatest part of your diet, so choosing fibre-rich carbohydrates and avoiding “empty carbs” like rice and potatoes is a great way to up your fibre intake. Some fibre-rich carbs (and their grams of fibre per 100 grams) include:

  • Whole wheat (12.2g)
  • Oats (11.6g)
  • Lentils (10.7g)
  • Chickpeas (7.6g)
  • Quinoa (7.0g)
  • Corn (7.3g)
  • Sorghum (6.3g)

Go nuts

If you are going low-carb, fear not: nuts and seeds are the fibre kings. While it is harder to eat a high food volume, chia seeds, for example, have a whopping 34.4 grams of fibre per 100 grams! Some other fibre-rich nuts and seeds include:

  • Flax seeds (27.3g)
  • Coconut solids (16g)
  • Almonds (12.5g)
  • Pistachios (10.3g)
  • Pecans (9.6g)
  • Peanuts (9g)

Just eat your vegetables

There are a lot of reasons nutritionists are always bugging us to eat more fruits and vegetables, and fibre is a big one. Let’s be real here, we’re adults and we shouldn’t have to trick ourselves into eating a side of broccoli, asparagus or grapefruit once in a while. Your gut will thank you.

Share this article:
Share on facebook
Share on twitter
Share on google
Share on pinterest




Hidden Sugars: What You Need to Know

A granola bar contains nearly as much sugar as a can of coke: welcome to the world of hidden sugars. It’s fair to say that Singaporeans enjoy eating more than just about anything else. But with one in nine people suffering from Type 2 diabetes, it’s clear that our love affair with food is not always healthy. But diabetes is entirely preventable through a good diet and exercise. There’s no reason we can’t have our chilli crab and eat it …

Food Forest Farm: Permaculture in Commercial Farming

For Khoo Peng Keat, the name “Food Forest Farm” is a reminder that the farm should function like a forest. It also reflects Khoo and Food Forest Farm co-founder Billie Tan’s backgrounds in permaculture and interest in sustainable living. Permaculture is when “every little thing, every plant works together and is productive,” says Khoo. The combination of two words, “permanent” and “agriculture”, the practice was sought as a solution to the unsustainability of conventional annual agriculture. A design based on …

Brown Rice and Quinoa Loaf Bread (Vegan and Celiac Friendly)

Making this bread had been a mission more complicated than we would have anticipated. Because we were trying to create a version of gluten free bread that was free of eggs but would rise normally and retained its softness and moistness inside. After several attempts, we had successfully achieved a recipe that could pass on as loaf bread itself, with the additions of quinoa and brown-rice of course.

Share on facebook
Share on twitter
Share on google
Share on pinterest