When you think of optimal fibre intake do you immediately consider wholegrains and prunes? We’ve been told that these foods are the solution for decades, however they are definitely not the healthiest choice. These foods are not only sugary and low in nutrients but overconsumption can actually lead to damage of the large bowel lining and fibre dependency. The truth is that more often than not, vegetables and whole foods contain more fibre than your standard serve of grains.
As Elly recently shared with you in the article ‘Can You Get Enough Fibre With LCHF?’ here, fibre and LCHF go hand in hand if adopted correctly and is important to consider for the favourable impact it has on colon health and digestive function. As with all nutrients, it is much more beneficial to get fibre from real, whole food sources. To help you avoid falling for highly marketed products (that very often do more harm than good), here are our top 5 high fibre foods that will help you reach your daily intake of 25-30g per day:
Green leafy vegetables:
This one shouldn’t surprise you as green leafy vegetables will always be at the top of the list when it comes to their nutrient profile. Brussels sprouts, collard greens, kale and spinach are great sources of fibre and should be a major component of your LCHF lifestyle. The soluble fibre content within leafy greens is fermented by bacteria in our large intestine to create short chain fatty acids (SCFA) which have anti-inflammatory effects. SCFA also support the integrity of our digestive system and can be used to feed beneficial gut bacteria. Aim for three cups of leafy greens per day, whether it be in a smoothie, added to an omelette or in a salad. There really are no excuses.
Chia seeds, flax seeds and pumpkin seeds are an easy and convenient way to increase your fibre intake, along with the added benefit of omega 3 fatty acids. Chia seeds are especially high in soluble fibre, which has been shown to lower cholesterol levels, promote regularity and increase satiety. To put things into perspective, adding a chia pudding into your day will help you reach almost 50% of your fibre needs for the entire day! To make things even easier for you, we have plenty of chia seed pudding recipes to inspire you right here.
Much loved for its creamy texture and delectable taste, avocados also provide a healthy dose of fibre. Half an avocado will get you approximately 15% closer to reaching your daily fibre goal, not that you need another reason to add this to your repertoire. Add the ingredients for our Avocado & Spinach Dip to your shopping list and you’re well on your way.
Berries including raspberries and blueberries are another great source of fibre and a fantastic way to satisfy your sweet tooth. Always turn to mother nature for a sweet treat and you get all the other added benefits including a big dose of antioxidants. As berries are a form of soluble fibre ensure you drink plenty of water to help it perform its function of gathering the waste content in our large intestine and softening the stool for a smooth elimination.
In addition to providing a host of nutrients, sweet potatoes provide approximately three grams of fibre per 100 grams, proving to be very beneficial for good bowel health and also prevent crashes and spikes blood sugar. Why not try our Cinnamon Roasted Sweet Potato Chips Chips this week?
As you can see, there is absolutely no need to sacrifice your fibre intake if you’re sticking to a LCHF approach. As long as you are balancing out your meals with a rainbow of vegetables, adequate protein and healthy fats including nuts and seeds, avocado and high quality oils, just to name a few, there is no reason why you won’t reach sufficient levels of this important nutrient!