4 Food Swaps That Can Boost Your Daily Fiber Intake
We hear it all the time – we should be eating more fiber! Research tells us that a diet high in fiber can reduce blood pressure and inflammation, and is linked to a lower risk of colorectal cancer and cardiovascular disease. A lot of processed foods lack the amount of fiber we need to stay healthy. So if you need to boost your intake, then make these fiber-boosting food swaps!
You might have heard about the two types of dietary fiber – soluble and insoluble. Even though both of these are good for us, they benefit us in different ways. Soluble fiber ‘dissolves’, producing a gel-like substance in our colon. It helps us to feel fuller for longer and also provides food for your healthy gut bacteria. Insoluble fiber adds bulk to our stool (aka, our poop). It does not dissolve and moves through our gastrointestinal tract, working much like a broom that ‘sweeps’ away leftover material. Doctors recommend that we get at least 30g of fiber a day. So if you’re looking for ways to increase your fiber, then make these healthy swaps.
1. Pears Over Plums
Plums are delicious, and they definitely have a place in our kitchen. But if you’re struggling to get your daily intake of fiber, swap them for pears. For a 100g serving, plums only have 1.5g of fiber, whereas pears have 3g – that’s double the amount!
2. Avocado Over Butter
The healthy fat content and creaminess of avocado means you can easily substitute it for butter on a slice of toast. You won’t even miss the butter. And best of all, it packs a punch of fiber –7g per 100g to be exact! In comparison, butter has zero fiber.
3. Linseed over Pumpkin Seeds
Both of these superfoods are great for your health, but in terms of fiber content, linseed (also known as flaxseed) comes out on top. Per 100g, it contains 27g of fiber. That’s a lot more than the 18g in pumpkin seeds. Additionally, linseed contain both soluble and insoluble fiber and also provide omega-3 fatty acids. Include them in your diet by adding a tablespoon to your morning smoothie or oatmeal.
4. Brown Rice over White Rice
White rice is produced by removing the husk, bran, and germ from the rice kernel. Even though this process extends shelf life, it also removes some of the fiber. Whereas brown rice has about 1.8g of fiber per 100g, white rice only has 0.4g. It takes a bit longer to cook, but you will enjoy its pleasant nutty flavor and it also provides you with a bit of magnesium too!
Use these tips to include fiber in each meal Add some seeds for breakfast, avocado for lunch, and brown rice for dinner. It will quickly add up to your recommended 30g of fiber per day!
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