A lack of fiber in your diet is common problem for everyone. According to the NHS UK [source], the average adult should intake roughly 30g of fiber per day as part of a healthy balanced diet. As most adults only consume around 18g of fiber each day, it is important to highlight how this can be improved.
So why do we need fiber in out diet? To start with, there are two types of fiber – soluble and insoluble. Soluble fiber, mainly found in fruit and vegetables, can help reduce the amount of cholesterol in your blood. Insoluble fiber, such as wholemeal bread and bran, helps improve the digestive system. Enough insoluble fiber will help normalise your bowel movements and reduce the risk of inflammatory bowel diseases. Finally, eating foods high in fiber will help you feel fuller for longer and will release energy slowly through the day. This can be very beneficial if you are trying to lose weight.
Fiber is only present in foods that come from plants, therefore, fish and seafood does not contain any fiber. However, with this said, personally I have found it much easier to get enough fiber in my diet since I have become a pescetarian. Laura and I have become a lot more creative in our cooking and although I have cut out meat, I have broadened my diet and added a lot of variety. Below are some food sources that are packed full of fiber, many of which are frequently used in our recipes.
Beans, lentils and peas – All very high in fiber, tasty and easy to accommodate into your diet. One cup of kidney beans contains a whopping 16g of fiber. Check out our Vegetarian Chilli Non Carne for a meal full of high fiber beans.
Bran – Whether it is oat bran, wheat bran or any variation of bran, they are all packed full of fiber. A small bowl of all-bran cereal will contain around 10g of fiber; a great healthy choice for breakfast.
Fruit & Berries – I’ll be honest, I found it quite surprising how much fiber you could get from fruit and berries. One medium sized pear will deliver around 6g of fiber and a cup of raspberries contains 8g.
Wholegrains – One of the easiest to incorporate into your diet. Simply by changing your meals from white rice to wholemeal rice (or from white bread to wholemeal bread), you can easily boost your daily intake of fiber.
Green Vegetables – Again, very easy to add into your diet. Green veg, such as spinach and collard greens will contain around 5g of fiber per serving.[Source]