Fibre: we all know what it is, but how many of us know how much we’re getting? If the experts are to be believed, we’re not eating nearly enough of it. According to The Australian Government Department of Health and The New Zealand Ministry of Health, we should be aiming to consume between 25 and 30 g of fibre every day.
Increasing your fibre intake doesn’t needn’t be a chore, though. Despite what you might have heard, eating lots of fibre doesn’t mean adopting a depressing diet. Fibre is actually packed into tons of our favourite foods.
Fibre is found in lots of fruits and vegetables including apples, berries, capsicum, carrots and broccoli. Nuts and pulses such as almonds, beans and lentils are packed with fibre, too.
Five Days of Tasty High Fibre Meals
If you’d like to increase the fibre in your diet, check out our five-day meal plan. Using sources like The Eat For Health Australian Dietary Guidelines, we’ve pulled together an easy-to-follow plan packed with yummy, high fibre meals.
Just remember to increase your fibre intake slowly. If you’re not eating a lot of fibre at the moment, ease yourself in by swapping out some of the meals below for lower fibre options.
- Breakfast – Oat bran flakes with milk & banana slices
- Lunch – Baked potato (remember to eat the skin, as this contains a lot of fibre) with baked beans & grated cheese
- Snack – Carrot sticks with hummus
- Dinner – Vegetable curry with lentils & brown rice
- Dessert – Apple slices & honey
- Breakfast – Wholegrain toast with almond butter
- Lunch – Carrot, pea & lentil soup
- Snack – Fibre One™ Chocolate Brownie
- Dinner – Whole-grain pasta with chicken, broccoli & tomato sauce
- Dessert – Low fat popcorn
- Breakfast – Fresh raspberries & blackberries with Greek yoghurt
- Lunch – Fried egg & avocado on wholegrain toast
- Snack – Tomato salad
- Dinner – Beef chilli with kidney beans & brown rice
- Dessert – Oatmeal muffin
- Breakfast – Oats with milk, honey & blueberries
- Lunch – Baked potato with tuna & sweetcorn
- Snack – Oatcakes with hummus
- Dinner – Sausage & bean stew with sweet potato mash
- Dessert – Fibre One™ Salted Caramel Square
- Breakfast – Muesli topped with a fruit salad made of mango, pear, apple, orange & raspberries
- Lunch – Wholegrain toast with baked beans & grated cheese
- Snack – Fibre One™ Lemon Drizzle Square
- Dinner – Salmon stir-fry with carrots, broccoli & peas
- Dessert – Dried figs
Make Your Own High Fibre Diet Plan
Now you’re a fibre expert, why not have a pop at devising your own high fibre meal plan? All you have to do is take some time working out which recipes suit your health, tastes and lifestyle best. It’s also a good idea to incorporate the following guidelines into your plan.
Glug that water
It’s important to drinks lots of water, especially as you add more fibre into your diet. The Australian Government Department of Health recommends around 8-10 glasses a day.
Get your five-a-day
Fruit and veg have lots of other benefits besides their fibre content, so make sure you get your five-a-day! Veg should be incorporated into cooked meals where possible, but you can also make a habit of snacking on the raw stuff, as well as fresh and dried fruit. Try to eat a colourful variety every day.
Always opt for brown
We love white pasta and rice, but they just aren’t as high in fibre as wholemeal, wholegrain or brown alternatives. Whole grain bread and pasta, brown rice and oatsare great additions to your diet if you’re looking to eat more fibre.
Keep those skins on
A lot of fibre in potatoes and apples can be found in the skin, so don’t reach for the peeler too quickly! After all, a baked potato that’s crispy on the outside and fluffy on the inside is one of life’s greatest joys…
Don’t forget the rest!
When you’re focusing on eating a lot of fibre don’t forget about the other aspects of your diet. Just make sure you’re eating a variety of foods so you don’t miss out on other important nutrients.
For more information on mastering a healthy diet, check out the Australian Guide to Healthy Eating.