How to increase fibre intake?
Dietary fibre intake can be increased by choosing fibre-rich whole food and whole-grain cereal products instead of highly-processed food such as low-fibre cakes, biscuits, white rice, and etc.
Here, we give you 5 tips of action for your consideration:
1. Choose high-fibre cereal as your breakfast.
2. Switch to wholemeal or multigrain breads and brown rice.
3. Add extra vegetables to every meal.
4. Eat whole fruits instead of drinking fruit juices.
5. Snack on raw vegetables and fresh fruits instead of chips, crackers, or chocolate bars.
The best sources of dietary fibre come from fresh fruits and vegetables, whole grains, legumes (beans, peas and lentils). Unfortunately, in this modern society, many of us are so used to refined or processed foods which are lower in or no fibre but high in fat, sugar and sodium which are not ideal for heart health.
Need more? How about we give you an example how you can increase your fibre intake by simple food switching? We have this table below with minor modification. It is straightforward!
Source:
https://www.betterhealth.vic.gov.au/health/healthyliving/fibre-in-food
https://www.nutritionix.com/i/usda/rice-brown-long-grain-cooked-1-cup/513fceb775b8dbbc21002dc1
We have removed fruit juice, both commercial or whole fruit juice, from the original article because eating whole fruits is always healthier than juicing. Dietary fibre is lost during most juicing. Besides, you might want to be alert of the sugar content of the fruit juice, particularly the commercial type. Read more “Is juicing healthier than eating whole fruits or vegetables? https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/juicing/faq-20058020
Similarly, we have replaced white cooked spaghetti as suggested in the original article with cooked brown rice to show the dietary fibre content of two different types of rice – white rice vs brown rice.
Many of us love peanut butter. It is delicious and is loved by adults and children. Nonetheless, when comes to its health benefits, there is a moment of hesitation to retain peanut butter in the table above. We keep the peanut butter but we have the following recommendations:
1. Enjoy it in moderation!
2. Check the Nutrition Facts label for sugar, trans fat and sodium other than fibre content. They can vary among brands.
3. Check the ingredient for ‘partially hydrogenated’ oil, or ‘hydrogenated’ oil, this may suggest the presence of trans fatty acids.
4. Consider sugar and salt-free peanut butter as a healthier alternative.
Is it challenging to increase daily dietary fibre intake? Perhaps ‘yes’ at the beginning when you are required to cut-down the processed foods including canned fruits and vegetables, and replaced them with whole grains, legumes and fresh fruits and vegetables. It is a behavioural change that takes time and determination. But, this change will bring you good.
Increase your fibre intake gradually over a few weeks and drink enough of water. Do not rush as it can promote intestinal gas, abdominal bloating and cramping when fibre is added too much and too quickly.
Want to know more about the benefits of dietary fibre to your heart? Read this
Dietary Fibre - An Essential for a Healthy Heart
Disclaimer: Healthy Heart 231 information aims to help readers understand heart health, and encourage them adopting a whole food plant-based diet. It does not replace care provided by medical practitioners and other qualified health professionals.
