When it comes to food I think I eat a fairly healthy diet, and that I get enough nutrients from the foods I eat. Little did I know I wasn't reaching the Recommended Daily Intake (RDI) of fibre which is 30 grams per day
When I sat down and really looked at my diet, I realised that many of the foods I ate containing fibre didn't contain enough for me to reach my RDI. I realised many other people may not be reaching their RDI too. In this article I am going to tell you about foods to boost your daily intake of fibre, so you too can be sure you're eating a high fibre diet.
Fruits and Fibre
Many of the common fruits we eat such as bananas and apples do not contain as much fibre as you would think. The average sized banana contains only 4 grams of fibre
; this means you would need to eat 7 bananas a day just to reach your RDI of fibre. Apples with the skin on contain about 3.3 grams
per apple; this means a total of 9 apples a day to reach the RDI.
Persimmons image courtesy of https://static.pexels.com
There are however quite a few fruits that are high in fibre that you may not have thought of:
- an average sized persimmon has 6 grams of fibre.
- one cup of guava contains 9 grams of fibre.
- half a punnet of blackberries contains 9 grams of fibre.
- half a punnet of raspberries has 9.3 grams of fibre.
Vegetables and Legumes
Barley, Lentils and Peas good source of fibre
Vegetables and legumes can be high in fibre too.
Broccoli contains 5.1 grams per cup of boiled brocoli and peas contains 8.8 grams per cooked cup.
Remember when your mum used to say eat your brussel sprouts? Brussel sprouts actually only contain about 4.1 grams of fibre per cup of boiled sprouts.
Legumes such as split peas and lentils are high in fibre
Split peas - contain 16.3 grams of fibre per cup, cooked.
Lentils- come second place to split peas with 15.6 grams of fibre per cup, cooked.
Black Beans - contain 15 grams of fibre per cup, cooked.
What To Avoid
This is the nutrition information from a popular liquid breakfast; 4.5 grams of fibre and 11.8 grams of sugar
There are many products on the market that claim to be high in fibre. The average on the go breakfast drink or breakfast biscuit often claim to be high in fibre. After doing some searching at the supermarket and checking each of the products I found, most only contain about 4 grams of fibre per serve, and are very high in sugar. Othe products containing fibre such as fruit cups in juice are also not high in fibre but high in sugar.
A healthy diet full of fresh fruits, vegetables and legumes is the best way to increase your RDI of fibre. The information in this article on grams per serve was provided by my GP.
My Chickpea and Lentil Yellow Curry here
Red lentil soup for the soul
Moroccan Chickpea Stew
Psyllium husk as a healthy fibre substitute
My recipe for Chickpea and Lentil Curry a meal that provides half the RDI of fibre per serve for four people
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