You might think that dietary fibre is only of interest to the geriatric set — all those reminders that it helps with, er, constipation.
But we should all be more mindful. The theory that a high-fibre diet is an extremely healthful one has been around since the 1970s, and data from subsequent research continue to pile up, according to the Harvard School of Public Health. “In 2002, the Institute of Medicine set recommendations for daily fibre intake. Up to age 50, men should eat 38 grams of fibre per day. After age 50, they should aim for 30 grams daily. The corresponding amounts for women are 25 and 21 grams,” reads a from May 2014. In Australia, the is that men of any age consume 30 grams per day, and women 25g (28g for pregnant women over the age of 18).
“I know it’s good for your digestion, but to tell you the truth, I’m not quite sure what fibre actually is,” a friend admitted. “Is it a carb?”
Got it in one. The term e, coined in 1953, specifically refers to plant carbohydrates that are resistant to digestion and absorption in humans. There are two different types of dietary fibrr: . Most whole foods contain both kinds but are typically richer in one than the other.
Insoluble fibre — which is found in whole grains, vegetables, nuts, seeds, and the skin of fruits — adds bulk to stools and helps food pass more easily through the stomach and intestines. Fruits, vegetables, and whole grains are high in soluble fibre, which attracts water and turns to gel during digestion, slowing down the process, thus preventing dramatic spikes in blood sugar.
Eating plenty of dietary fibre also provides a sense of fullness, so it can help you maintain a healthy weight. It will also lower your risk of heart disease, type 2 diabetes, inflammatory bowel disease, and even some cancers. In a 2012 double-blind intervention study from the , researchers found that dietary fibre promotes a shift in the that support a healthy gastrointestinal tract.
A notable long-term study of 44,000 women, published this February in the journal , concluded that the consumption of fibre-rich foods during the teenage years may significantly reduce the risk of developing breast cancer.
These days, lots of people drink many of their vegetables in the form of juices, but if you’re one of them, be aware that unless you are using a slow juicer — aka a masticating or single-gear juicer — you’re not getting the benefit of their fibre, which is in the skin and pulp. Opt for a smoothie instead, as puréeing vegetables in a blender leaves the fiber intact.
Increasing the fibre quotient in your meals is by no means a hardship. I feel silly saying this — if you’ve read this far, you probably have healthy eating habits — but if you aren’t accustomed to eating whole grains and fresh vegetables and fruit, then introduce them gradually.
Breakfast
Dreary bran cereals are so last century. A handful of berries ups the ante in already-fibre-rich oatmeal, and avocado toast, made with half an avocado and whole-grain toast, is a win-win as well. Make-ahead raspberry are another option; in fact, chia seeds, which have a hefty 5.5 grams of fibre per tablespoon, can be stirred into just about anything.
Lunch
Here’s another chance to get an avocado toast fix. On hot days, though, all I really need in the middle of the day is hummus, whether made from the usual chickpeas or an .
help yourself to hummus
Syrian-style hummus, lamb kebab
Dinner
Craving a burger, you say? Try one made with , or . Or make a hearty that won’t leave anyone feeling deprived. When it comes to pasta night, I’ve been converted to farro pasta. As far as sides go, stir snap peas, shelled garden peas, or (non-GMO) edamame into your favorite potato salad, and eat a rainbow of vegetables whether cooked or raw.
Snacks
Substitute whole-grain crackers or crudités for chips or pretzels. Don’t save the (it’s a whole grain, after all) just for movie night — and when in doubt, !
