Fibre-rich Food Sources
CAPTION: March 2021
Known as roughage, fibre is the indigestible carbohydrate component of plant foods such as fruits and vegetables, legumes and wholegrains. Dietary fibre, both soluble and insoluble, is great for overall health and even helps reduce risk factors for cardiovascular disease.
Five ways dietary fibre helps:
• Improves insulin sensitivity for better blood sugar control.
• Lowering cholesterol and normalising lipid levels.
• Fibre-rich meals are more satisfying. The feeling of fullness signals when to stop eating, aiding weight management.
• Shown to reduce inflammation, a common cause of disease.
• Provides a food source for trillions of microbes in the gut microbiome, producing short-chain fatty acids which influence lipid, glucose and cholesterol metabolism.
To follow the Australian government’s recommended 25 g to 30 g fibre/day (adults), up your consumption of fruits and vegetables (with the skin on!) and include wholegrains, legumes, and nuts as part of your daily diet. These foods are naturally fibre-rich, often containing a combination of both soluble and insoluble fibres.
Good choices include apples, pears, rhubarb, and kiwi fruit; broccoli, cabbage, carrots, spinach, corn, artichokes, and asparagus; brown rice, barley, and oats; or even add psyllium or bran (e.g. wheat, rice or oat) to your breakfast bowl. Eating a diversity of plant-based foods will deliver the fibre your body needs.