Fibre is an essential nutrient required to help you digest food properly. Getting plenty of fibre will make sure that the digestive tract functions properly and will also help to keep you feeling full.
It is also essential for good health and also significantly helps weight loss which is why we ensured that the Healthy Mummy Smoothie on our weight loss plans is higher in fibre than any other product.
A fibre deficiency, could lead to constipation, high levels of sugar and cholesterol and haemorrhoids. It’s important that when you increase your intake of fibre you increase your intake of water, too, to make sure that your body can handle that extra fibre. Below is a list of foods rich in fibre.
Fibre rich foods
Passion fruit is a tropical fruit, purplish coloured on the outside with yellow-orange seeds and pulp on the inside. Passion fruits are super versatile and can be used in all sorts of ways, but they are also super high in fibre. For a 1 cup serving of passion fruit pulp, you get 98% of your daily recommended intake of fibre. Per passion fruit, you get 1.9g of fibre.
Sun Dried Tomatoes
Sun dried tomatoes are not only high in fibre, they are also high in iron and potassium. Put them in soups, whiz them up into pasta sauces or eat them as they are on a deli platter. 100g of sun dried tomatoes will provide 12.9g fibre, or 49% of your daily recommended intake.
Roasted Soybeans (Edamame)
These crunchy little beans make for an excellent snack, and they are much healthier than potato chips or roasted peanuts. 100g of roasted soybeans will provide 17.7g fibre, or 71% of your daily recommended intake. Keep to a low sodium variety of roasted soybean to keep your blood pressure stable.
Herbs and Spices
Dried herbs and spices are surprisingly packed with fibre, but they also contain loads of other vitamins and nutrients – so start adding them to all your favourite dishes to up your fibre intake and impart lots more flavour into your food. Ground cinnamon, for example, provides a whopping 4.2g of fibre per tablespoon, which is 17% of your daily recommended intake. Other fibre rich herbs and spices include: basil, marjoram, sage, fennel, caraway, paprika, thyme, chili powder, cloves, cayenne pepper, dried oregano, rosemary and coriander.
You can find bran in all sorts of things now, from breakfast cereals to bread. It’s very high in fibre, but also vitamin b6 and magnesium. Corn bran provides 85.6g or 290% of your daily recommended intake per 100g serving, whilst rice and wheat bran provide 25g or 99% of your daily recommended intake per cup. Oat bran provides 14.5g of 58% of your daily recommended intake per cup.
Nuts are a great fibre rich snack as you can eat them on the go. They are also a great addition to salads. Almonds are the most fibre rich nut and they provide 3.4g or 14% of your daily recommended intake per ounce (around 23 nuts).
Beans are a great fibre rich food, and the bonus is, most of us have numerous tins of beans already sitting in our cupboards. White, butter and kidney beans are all excellent sources of fibre – kidney beans, for example, provide 38.7g of fibre per cup.
Sunflower seeds are a bit of a wonder food as they contain bags of vitamins and nutrients as well as loads of fibre – they’re a good source of iron, vitamin E, potassium and selenium. A 100g serving of sunflower seeds will give you 10.6g, or 42% of your daily recommended intake of fibre.
Dark Chocolate and Unsweetened Cocoa Powder
Eating chocolate helps to release endorphins, which are chemicals in the brain that make you feel happier. Not only that, but chocolate contains more fibre than you might think – 33.2g, or 133% of your daily recommended intake of fibre per 100g serving.
Sesame Seeds and Flax Seeds
Both types of seeds are rich in omega 3 fatty acids and heart healthy oils, but they are also both rich in fibre. Sesame seeds provide 3.9g of fibre per ounce, whilst flax seeds provide 2.7g of fibre per tablespoon. (we include flaxseed in our healthy mummy smoothie)
The Healthy Mummy Smoothie
The Healthy Mummy Smoothie is packed full of fibre and will give your body all the nutrients, fibre and protein your body needs to feel great and lose weight. Each serve of the smoothie gives you 6g of fibre and when you add milk and fruit to your smoothie you will be getting more than 10g of fibre per serve
To see the full range of our products and plan which help your fibre intake click here