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How Much Fibre Should Be In Our Diets?
Fibre was in the news this week for it’s health benefits and how we can get more into our diets. So, just how can it help? It:
- helps lower cholesterol
- regularise bowel movements which helps us to excrete toxins more efficiently
- helps to control blood sugar
- and is converted into short chain fatty acids by gut bacteria. Short chain fatty acids help reduce the risk of inflammatory disease, diabetes, bowel cancer and heart disease.
So, it’s rather vital that we get plenty in order to keep healthy! New research suggests that 30 grams per day is enough to exert these health effects in our bodies. But where do we find it?
The list below shows how much fibre foods contain so you know what to get more of in your diet. Not surprisingly fruit and vegetables are the best sources followed by legumes and wholegrains.
Pear 5.5g (medium sized) Apple 4.4g (medium size)
Strawberry 3g per cup Raspberries 8g per cup
Avocado 10g per cup Kale 2.6g per cup
Banana 3.1g (medium sized) Carrots 3.6g per cup
Beetroot 3.8g per cup Broccoli 2.4g per cup
Artichoke 10.3g per artichoke Sprouts 4g per cup
Lentils 15.6g per cup Kidney beans 11.3g per cup
Split peas 16.3g per cup Chickpeas 12.5g per cup
Quinoa 5.2g per cup Oats 16.5g per cup
Flaxseed 12g per 1/4 cup Chia seeds 10.6g per ounce
Almonds 3.4g per ounce Wholemeal bread 2.1g per slice
Sweet potatoes 3.8g (medium sized)
It’s not as difficult as you think to achieve 30 grams. Examples include:
Breakfast Smoothie – 1/2 cup oats, 1 pear, 1 cup kale, 1 banana and a glass of almond milk – has a huge 19.45 grams of fibre in it. That’s 2/3rds of your daily recommendations in one hit, and that’s without adding ground flaxseed!
Bowl of Soup – depends which one you make – carrot and coriander with a handful of quinoa – around 10 grams per bowl whereas lentil soup can be as high as 16 grams, if you make it as thick as I do. If you water it down with more stock then this can be less.
Whatever way you choose to get your fibre in, its needs to be of sufficient quantity and often to get the health benefits. Remember its what you do every day that counts, not the occasional splurge!
Hope this helps. If you need help you can give us a call now on 01337 858433 or book your session now here.
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