There are plenty of reasons why you should include more fibre in your diet. Fibre can lower your blood sugar, cut your cholesterol and may even protect your wellbeing against colon cancer and haemorrhoids. However, few of us are getting enough fibre to reap these wellness benefits. As a woman, you should aim for 25g of fibre a day and, as a man, you should be getting at least 35 to 40g. However, most of us are just hitting the 15g-mark. According to Carolyn Brown, RD, a nutritionist at Foodtrainers, in New York City, the best way to get more fibre in your diet is to eat fibre-rich whole foods—not foods that tout “added fibre”— so which foods should you be stocking up on?
1. Corn: While this includes the sunny, yellow sweetcorn you’re used to, corn actually comes in a rainbow of colours, each with its own special mix of nutrients and antioxidants. Still, in any single ear of corn (or about half-a-cup) there is two grams of fibre, so any option is beneficial. Even popcorn can have a positive impact on your health, providing about 3.5g of fibre per three-cup serving.
2. White beans: You may be wary of beans because, as the saying goes, “beans, beans, good for your heart, the more you eat, the more you…” Still, even though amping up your intake of beans may cause you to sway into flatulence, this isn’t a problem to worry about if you introduce beans into your diet gradually. Brown explains, ‘If you only eat (low-fibre) foods right now, don’t suddenly switch to eating 40g of fibre a day, because that will cause a lot of stress to the digestive system.’ When you do start to eat more beans, white beans are an excellent choice – not only because they are rich in fibre, protein and iron. White beans are one of the best nutritional sources of potassium you will find, which helps to fight hypertension. In just one cup of white beans, there is 25% of your daily requirement for potassium.
3. Black beans: The dark colour of these beans may be less appetising than that of their lighter counterparts, put this dark, rich colour is actually a sign of how healthful black beans are. The dark, rich colour is a sign of a high content of flavonoids, or plant pigments that are powerful antioxidants. As well as this, black beans contain 15 grams of fibre per cup, and about 15 grams of protein. Brown adds that you should drink more water as you incorporate beans and other high-fibre foods into your diet.
4. Chickpeas: Also known as garbanzo beans, these legumes come in two varieties. You may be more familiar with the light-coloured “Kabuli” type of chickpea, but it’s the darker “Desi” variety that is richer in fibre and antioxidants.
5. Avocado: There’s a great source of fibre to be found in the creamy flesh of the avocado, providing you with two grams of the macronutrient for every two-tablespoon serving, or 10g per whole fruit. As well as this, avocados are also an excellent source of mono- and polyunsaturated fats, which help to lower your cholesterol, reduce your risk of heart disease and make you feel fuller for longer so you don’t gorge on “bad” fats and calories. This means better results if you’re trying to lose weight.
6. Whole-wheat pasta: Brown notes, ‘Really small changes will make a difference,’ and one small change that you can easily make is to swap out traditional pasta for the whole-wheat kind. As whole-wheat pasta is a bit of an acquired taste, you might have to try out a few different brands and versions before you find the one you love but – trust me – it’s worth the effort.
