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Fibre and foods good source of fibre.


What is Fibre or Roughage.

Fibre, also known as roughage, is the parts of plant foods that can’t be digested or absorbed by the body. It is an essential part of our diet. Fibre works to support gut health, keeps us ‘regular’ and promotes health and wellbeing. 

Unfortunately, most Australians don’t manage to eat enough fibre.   It’s not surprising - it can be tricky to navigate the different types of dietary fibre, and to pick the right foods to quickly and easily boost your daily intake.

The good news is that fibre rich foods fit well within a healthy, balanced diet. There are just a few tricks to choosing foods that have a high percentage of fibre.
Fibre part of carbohydrate.

It is part of the carbohydrate component of your food, but it does not contribute to increasing blood sugar. It goes through the digestive system without being broken down as it cannot be digested. Outer layers, peels and membranes of grains, fruits and vegetables contribute significantly to fibre in the diet. There are two kinds of fibre, soluble and insoluble and most fibre-rich foods have a mix of both kinds of fibre.

Recommended fibre intake

Women ~ 25 grams per day

Men ~ 35 grams per day

Ten High Fibre Foods

1/ Artichokes - Few high fibre foods are as delicious to eat as artichokes. This vegetable is readily available and packs in 7 grams of fibre per vegetable. They can be cooked in wide variety of ways.

2/ Pears - These juicy and sweet fruits can contain up to 5.5 grams of fibre, based on the type of pear which is being eaten.

3/ Berries - Blackberries and Raspberries contains 4 grams of fibre per serving and they go great with  breakfast cereals, as a desert of just as a snack.

4/ Mixed Vegetables - One cup of Vegetables provides around 8 grams of fibre. Pick and choose your favourites to steam or boil.

5/ Cocoa Powder - You probably never thought that making your own hot chocolate could contribute to your fibre intake. Two tablespoons of unsweetened cocoa powder in a one mug serving gives around 4 grams of fibre.

6/ Sweet Potato - Always leave the skin on when cooking as that is where a lot of  nutritional goodness is contained, A baked sweet potato contains around 3.5-4 grams of fibre

7/ Dried Figs -These slightly chewy and sweet fruits provide around 3.7 grams of fibre in each small serving

8/ Pumpkin - Not just for carving at Halloween. One cup of pumpkin contains around 7 grams of fibre. It is a great ingredient to add to pies, stews, soups and breads.

9/ Almonds - These nuts have a wide range of health benefits, which happens to include a good fibre content of 3.5 grams of per serving. Almonds are great as a snack!

10/ Peas - The modest and common garden pea contains 2.5 -3.5 grams of fibre per serving. These are easy to serve as side dishes, casseroles and soups. Split peas can have up to 8 grams of fibre per serving.

Source.

*https://www.blackmoresnz.co.nz/digestive-health/7-high-fibre-foods-you-should-be-eating-every-day
*https://www.spectrumhealth.ie/blog/do-you-eat-enough-fibre-10-high-fibre-foods
*https://www.saffrontrail.com/8-ways-include-fibre-indian-diet/

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