Fibre may have an unglamorous rep – all gas, none of the glitz – but neglect it at your peril.
Not only is it crucial to keeping your digestive system in good working order, but the nutrient is also a staunch ally in your war on fat.
By making you feel satiated on fewer calories, just 30g each day can be as effective in reducing excess weight as several restrictive, complicated diets. And thankfully, endless beans aren’t your only option.
A few simple pantry upgrades can satisfy your weight-loss goals as well as your discerning palate. Chew towards your target.
Cabbage for Brussels Sprouts
Your fibre gain: 2g per 200g
Use a mandoline to shred raw sprouts and elevate your old coleslaw recipe.
Spaghetti for Soba Noodles
Your fibre gain: 3g per 56g
The Japanese buckwheat flour noodles are gluten-free for coeliacs, too.
Carrots for Parsnips
Your fibre gain: 3g per 100g
Opt for the paler root vegetable anywhere you would normally use its orange cousin for a slightly bigger fix.
Brown Rice for Spelt
Your fibre gain: 4g per 250g (cooked weight)
Soaking the grain overnight slashes cooking time by 30%. That’s proper meal prep.
Breadcrumbs for Coconut Flour
Your fibre gain: 7g per 2tbsp
Use this to coat prawns or chicken for extra crunch and Caribbean vibes.
Minced Beef for Lentils
Your fibre gain: 5g per 40g
Your insides will thank you for one less portion of red meat, and your taste buds won’t complain.
Mayo for Avocado
Your fibre gain: 7g per ½ avocado
Mash with paprika and lime zest for a sandwich moistener rich in healthy fats.
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