12 fibre rich foods you should add to your diet today

Fibre is a type of complex carbohydrate that’s found in all types of plant-based foods, including fruits, vegetables and grains. It is an essential part of every healthy diet. The main reason why we need fibre in our diets is to keep our digestive system in good working order. Fibre also helps us feel fuller for longer, it can improve our cholesterol and blood sugar levels and can also assist in preventing some diseases such as diabetes, heart disease and bowel cancer.

There are three different types of dietary fibre- insoluble fibre, soluble fibre and resistant starch. They all have different functions and benefits for our health, so it’s important to include all of them in our diet.

Insoluble fibre

Insoluble fibre passes through our system without being broken down. It adds bulk to stools and keeps things moving smoothly, thus the regularity benefit of fibre. Insoluble fibre can be found in wholegrain bread and cereals, nuts, seeds, wheat bran and the skins of fruit and veggies.

Soluble fibre             

Soluble fibre on the other hand dissolves in water, forming a gel which keeps our bowel content soft. It’s the type of fibre that lowers bad cholesterol levels. Soluble fibre can be found in fruits, vegetables, oats, barley and legumes.

Resistant starch

Resistant starch passes through the digestive system to the large intestine, where it ferments. This is where prebiotics come in, promoting gut health. Resistant starch can be found in unprocessed cereals and grains, under-cooked pasta, unripe bananas, potatoes, lentils and rice.

 Age (years)  Recommended intake of fibre
 2-5  15g per day
 5-11  20g per day
 11-16  25g per day
 17 and over  30g per day

Unfortunately, most of us are not including enough fibre rich foods in our daily diets. So what are the 12 fibre rich foods to eat?

1. Chia Seeds34,4 g of fibre per 100 grams
2. Popcorn14,5 g of fibre per 100 grams
3. Almonds12,5 g of fibre per 100 grams
4. Dark Chocolate
(cocoa content of 70–95%)
10,9 g of fibre per 100 grams
5. Oats10,6 g of fibre per 100 grams
6. Artichoke8,6 g of fibre per 100 grams
7. Split Peas8,3 g of fibre per 100 grams
8. Lentils7,8 g of fibre per 100 grams
9. Chickpeas7,6 g of fibre per 100 grams
10. Avocado 6,7 g of fibre per 100 grams
11. Raspberries6,5 g of fibre per 100 grams
12. Banana2,6 g of fibre per 100 grams

To increase your daily fibre intake try following:

1. Choose a high fibre breakfast cereal or porridge and add some fresh fruit, dried fruit, seeds and/or nuts with it.

2. For snacks try fruit, vegetable sticks, rye crackers, oatcakes, unsalted nuts or seeds.

3. Add pulses like beans, lentils or chickpeas to stews, curries and salads.

4. For a sweet pit crab a piece of dark chocolate.

Fibre is an important part of every healthy diet. Benefits of having more fibre to your menu may include weight loss, better cholesterol levels, healthier heart and better digestion. 

As most of us don´t consume the recommended daily Intake, try adding some of the foods from the list above to your diet.

The Metabolic Diet: All You Need to know

There are several types of diets making the rounds in the nutrition industry. Each one promising you a better result than the others. Most of these diets are aimed at helping people lose weight and possibly change their lifestyle.

The question is, how effective is any of these diets and do they work long term? The answers are never the same.

One of the latest diet trends is the metabolic diet and like others people have begun to ask questions. Read to learn all you need to know about this new diet.

What is the metabolic diet?

Some refer to it as the holy grail of diets or the one solution to everyone’s diets needs. What makes it so deserving of these names is that it adjusts itself to each person’s macronutrient needs. Think about it- a diet that can conform to your metabolism sounds like the best thing ever.

The metabolic diet is not just one diet. Since it has to do with your body’s metabolic process, it comes in various forms including

  • High metabolism diet
  • Fast metabolism diet
  • MD diet factor
  • Metabolism miracle

The metabolic diet encompasses all the carbohydrate conscious diets such as Atkins diet, Anabolic diet, Protein Power, and even the Ketogenic diet. Like them, the metabolic diet focuses on reducing carbohydrates for weight loss but the difference is the intake of carbs for this diet.

How it works?

It works like metabolism! So, metabolism is the breaking down of food into energy by your body. This is why, when you go without food for a long time you will notice a decrease in productivity and strength.

A fast metabolism means that your body turns food nutrients into energy faster while a slow metabolism means your body turns food into energy slowly which often leads to storing these nutrients as fat.

From this explanation, you can see that to lose weight you should aim for faster metabolism or breaking up these fat stores.

In low-carb diets like the metabolic diet, your body learns to break down fat for energy. This leads to the production of ketones in the body which is believed to decrease appetite. In other words, you will eat less and when you do eat, it will be low-carb meals. The goal here is to ensure the body adjusts to burning fat instead of storing fat.

PROS

+The metabolic diet is not set in stone. It is the one diet that adjusts to your body’s metabolism for results. The first phase of the diet can cause rapid weight loss, which can be highly motivating for dieters.

+ Another plus is that metabolic diet contains of lots of healthy fresh fruits, vegetables, lean meats, and whole grains. This diet does not eliminate any food groups entirely.

+ Helps with management of blood glucose levels.

CONS

– The production of too many ketones in the body can lead to a toxic and life-threating condition called ketoacidosis. A small amount of ketones, however, is safe.

– As with every diet it requires exact and measured portion sizes for every meal in the beginning stages of the program.

Final Thoughts

To answer the big questions, yes the metabolic diet is as effective as it can be and the results can be long term. Long-term results happen when you realize that the metabolic diet is more than a diet; it is a lifestyle. So, don’t be scared to make some changes and try this diet out! Reach out to a nutritionist or health expert for guidance.

10 health benefits of adding more greens to your diet

No single fruit or vegetable provides all of the nutrients we need to be healthy. Although most of us are aware of the importance of vegetables in our diet, very few of us actually eat the optimum amount. In fact, our typical Western diet often consists of processed, calorie-dense, nutrient-poor foods which is contributing to the rise in obesity and other health conditions. The typical diet today leaves our bodies lacking vitality and craving nourishment by prompting us to eat more which ultimately leads to weight gain.  

In spite of mistreatment, our bodies have the power to renew and heal when supplied with necessary nutrients. 

Here are some of the benefits that adding more greens to your diet can have:

  • Vegetables in our diet can reduce risk for stroke, cancer, heart diseases, type-2 diabetes. 
  • Dietary fibre from fruits and vegetables helps reduce blood cholesterol levels and may lower risk of heart disease. It also helps to fill you up and keeps your digestive system happy.
  • Greens are low calorie but still packed with loads of vitamins, minerals and phytonutrients that will keep you feeling energized all day as well as help you to lose weight.
  • Leafy greens are an excellent source of folate, which helps your body produce mood-regulating neurotransmitters such as dopamine and serotonin. In other words they are a natural way to help relieve stress levels.
  • The folate in dark green vegetables is also known to prevent age-related cognitive decline.
  • The vitamin K contents of dark green leafy vegetables provide a number of health benefits including: protecting bones from osteoporosis and helping to prevent against inflammatory diseases.
  • Good source of iron! Iron deficiency leads to anaemia, a common health problem among pregnant and lactating women and also children. It is easily preventable by adding greens like spinach to the daily menu.
  • Improve eye health. Carotene in greens gets converted in the body to form Vitamin A which prevents blindness.
  • Green vegetables like kale, broccoli, spinach and cabbage increase chances of conception. They are an excellent source of folic acid which is known to improve ovulation and prevent birth defects.
  • Good source of potassium. Potassium helps to lower blood pressure and may also make blood vessels less stiff.

So, whether you need to lose just a few kilos or are looking to improve your general health, adding greens to your diet will help you achieve your goals.

List of top nutrients and in which vegetables they can be found:  

  • Folate:  Frisee, Asparagus, Romaine lettuce, Spinach, Turnip greens
  • Fiber:  Artichoke, Peas, Avocado, Lima beans, Jicama
  • Vitamin C:  Red bell pepper, Broccoli, Green bell pepper, Green chili pepper, Brussels sprouts
  • Beta-Carotene: Sweet potato, Pumpkin, Carrots, Mustard Greens, Spinach
  • Lutein:  Spinach, Swiss chard, Mustard greens, Turnip greens, Radicchio
  • Magnesium:  Spinach, Swiss chard, Lima beans, Artichoke, Peas
  • Vitamin K:  Mustard greens, Spinach, Kale, Collard greens, Turnip greens
  • Potassium:  Sweet potato, Lima beans, Swiss chard, Spinach, Portobello mushrooms
  • Iron: Spinach, Broccoli, Green soy beans, Asparagus, Baby lima beans, Peets, Sweet potato

If you don’t feel like shopping for fresh vegetables, another good way to increase your daily greens intake is to add superfood powders to your diet. Superfood powders are nutrient-rich meaning they contain a lot of essential vitamins and minerals. They are also very easy to consume, you just need to add one teaspoon to your favourite smoothie, juice, breakfast, or mix it with water. One teaspoon of Super Green Mix is the equivalent to one serving of greens. Superfood mix makes it easy to get your greens every day – even when life gets busy!

Kujutiste tulemus päringule your super super green"