7 Ways to Eat More Fibre in 2021

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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.

bbq grilled brussels sprouts with grainy mustard, honey glaze

LauriPatterson

Cabbage for Brussels Sprouts

Your fibre gain: 2g per 200g

Use a mandoline to shred raw sprouts and elevate your old coleslaw recipe.

buckwheat noodle, served cold with a dash of wasabi and a simple sauce

Viktor Chan Photography

Spaghetti for Soba Noodles

Your fibre gain: 3g per 56g

The Japanese buckwheat flour noodles are gluten-free for coeliacs, too.

Diana Miller

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.

Westend61

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.

coconut flour pdotographed in the wooden plank

Savany


Breadcrumbs for Coconut Flour

Your fibre gain: 7g per 2tbsp
Use this to coat prawns or chicken for extra crunch and Caribbean vibes.

Larissa Veronesi

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.

why people are going crazy for avocado butter

Getty

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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