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A diet rich in fibre is essential for optimal gut health as it aids digestions and helps to prevents constipation. Health experts claim we should have at least 30g of fibre daily as part of a nutritious, balanced diet. Fibre is mostly found in fruits, vegetables, and grains. There are two types of fibre: soluble and insoluble. Soluble fibre dissolves in water, and takes on a gel-like appearance, it promotes the feeling of fullness and can be found in foods such as oats, barley, and apples. Insoluble fibre mostly passes through the gut relatively unchanged, therefore it can help digestion and prevent constipation. Wheat bran, popcorn, beans, and pulses are all rich sources of insoluble fibre.
There are many ways to increase our daily intake of fibre. It is good practice to start each day with a high-fibre breakfast. Cereals such as All-Bran, Weetabix or Bran Flakes are good options. Porridge oats are packed with vitamins and minerals and are also a good source of fibre. A bowl of porridge can be served with berries, a sliced banana, or a sprinkling of bran, which in turn will increase your morning’s fibre intake. In place of white bread, wholemeal, wholegrain or granary breads provide a higher fibre option, and wholegrains such as brown rice, bulgur wheat and wholewheat pasta are also all fibre-rich choices. Fruit and vegetables are rich sources of fibre, so ensure you consume at least five portions daily. Extra vegetables as well as chickpeas, kidney beans or lentils can be added to soups, stews, and curries to increase the fibre content of a dish.
To increase the fibre content further, add an extra portion of steamed vegetables on the side. The skin of potatoes is rich in fibre, so choose baked or boiled new potatoes to incorporate some additional fibre and nutrients into the diet. A handful of plain, unsalted nuts or seeds make for a convenient fibre-rich snack and can also be sprinkled over a salad to add some extra nutrients.
If you need to increase your intake of fibre, it’s important to do so gradually, to avoid any associated cramps or bloating which can sometimes happen with a drastic change of diet. When increasing the amount of fibre consumed it’s also important to increase the intake of water to aid the passage of fibre through the digestive system. High fibre diets can be problematic for some health conditions, so if you have underlying digestive problems always check in with your doctor for the best dietary advice to suit your body.
Serves 4
This easy-to-make fibre-rich curry takes only minutes to prepare and can be served with a variety of sides and toppings. The leftovers will keep well in the fridge for up to three days.
Ingredients
1tbsp olive oil
1 onion, finely diced
1 red pepper, finely diced
4 cloves garlic, crushed
1tbsp medium curry powder
1tsp ground cumin
1 tsp turmeric
1 tin coconut milk
100g passata
1 tin mixed beans, drained and rinsed
1 tin chickpeas, drained and rinsed
2 apples, peeled and roughly chopped
Salt and freshly ground pepper
100g spinach, washed
200g quinoa
600ml hot vegetable stock
To serve
French beans, steamed
Handful coriander leaves, roughly chopped
Method
1. Add the olive oil to a large frying pan and place over a medium heat. Once hot, add the onion and pepper and cook gently, stirring regularly, for about 10 minutes until soft, but not coloured.
2. Stir through the garlic and add the curry powder, cumin, and turmeric. Increase the heat under the pan and add the coconut milk, passata, mixed beans, chickpeas and apple. Season with a little salt and pepper.
3. Once the sauce begins to bubble, reduce the heat, and leave to simmer for 20 minutes.
4. While the sauce is cooking, prepare the quinoa by adding it to a small saucepan along with the vegetable stock. Bring to a boil, then turn down the heat, cover and cook for about 20 minutes, at which point the liquid will be fully absorbed.
5. Add the spinach to the sauce for the last minute of cooking. Stir though and remove from the heat. Check the seasoning, and add a little more salt and pepper, if necessary.
6. Serve the curry with the cooked quinoa, steamed beans, and a sprinkling of chopped coriander.
Makes 10 portions
This delicious frozen snack is not only rich in fibre, but packed with protein, vitamins, and minerals.
Ingredients
240g Greek yogurt
120g raspberries
4 tbsp maple syrup
2 tbsp peanut butter
30g raw almonds, roughly chopped
Method
1. Line a freezer-proof baking tray with some parchment paper.
2. Add the yogurt, raspberries, and maple syrup to a food processor. Blitz for about one minute, until combined.
3. Evenly pour the mixture onto the lined tray.
4. Add little dots of the peanut butter and using a skewer or the tip of a knife, swirl the peanut butter through the yogurt mixture.
5. Top with the chopped almonds.
6. Place the tray into the freezer for at least three hours until solid. Break into pieces and enjoy straightaway or transfer to a freezer proof Ziplock bag and enjoy whenever you feel like a snack.
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