Let’s Put the Fun Back in Fibre Foods
Seriously – it is possible! Fibre foods do not have to be our enemy – they can be our friend.
Yes, it is true that 95% of North Americans don’t get enough fibre foods in their diet, but here at Ki’s Kitchen, we know that it is VERY doable to get enough fibre – and it can also be yummy and flavourful.
Let us show you how…
But first, let’s break down what fibre is and why our bodies need it.
Fibre is only made by plants. It’s the part of plants that can’t be digested. So, essentially, it’s the “leftovers” and can be classified as either SOLUBLE or INSOLUBLE.
Soluble fibre can be found in foods like beans and legumes, avocadoes, sweet potatoes, Brussels sprouts, broccoli, flaxseeds, apples, apricots, and pears.
Insoluble fibre can be found in foods like wheat bran, oat bran, and alternative grains like kamut, amaranth, quinoa, and millet. Insoluble fibre can also be found in berries, nuts and seeds, and in starchy vegetables like squash and sweet potatoes.
What is interesting to note is that it is the seeds in berries and the peel on fruits like apples and pears that contain the most amount of insoluble fibre, so leave those in/on whenever possible – just be sure to buy organic whenever you can and wash them well before eating.
There are lots of other foods that contain both types of fibre as well, but, in the interest of time, we won’t cover them all here.
While it can certainly be tempting to get extra fibre from processed breads and cereals, they aren’t really necessary, and there are several known allergens for many people in these types of products. As much as possible, choose whole foods that are as close to how you find them in nature, as you can.
Why we need Fibre Foods
- Keeps us regular
- Reduces our bad cholesterol
- Manages our blood glucose levels (blood sugar)
- Helps us to maintain a healthy weight
- Helps us reduce our risk of developing certain cancers ie colon
- Feeds our good gut bacteria supporting our immune system
- Helps to eliminate food sensitivities
- Helps to reduce the risk of developing chronic illness and/or auto immune disorders
How to add more fibre foods to your routine …
Well, other than the obvious point, which is to start eating lots more of the delicious foods that are good sources of fibre, it is also important to do the following:
- Increase your intake slowly over a couple of weeks so as to not upset your digestive system. Low and slow is the name of the game.
- Drink lots of water – adding water to soluble fibre is very important; otherwise, the fibre will turn into a kind of gel in your system and won’t move through successfully
- Get some exercise – we recommend a 20 min. brisk walk 3x / week at a minimum to keep your system moving and working well
- If the food you are eating has a nutritional label, look for a minimum of 2-4 g of fibre/serving
- Snack on a handful of nuts and/or seeds
- Add more fruits and vegetables to your grocery cart
- Cook brown/black or red rice instead of white
- Eat whole grain organic sourdough bread instead of white
Some of our favourite sources of fibre foods
As we stated already, ALL PLANTS contain fibre, and there are many, many sources of delicious fibre foods. However, these are some really heavy hitters that deliver in flavour, as well as in nutrition.
1. Avocado – 10.5 g of fibre per cup
This super fruit is full of vitamins C, E, B6, and K, as well as Potassium and Folate.
Fun Fact: The bright green, smooth avocadoes from Florida are significantly higher in insoluble fibre than their smaller, darker, dimpled relative from California. However, both varieties contain fibre, as well as heart-healthy fats.
2. Coconut– 7.2 g of fibre per cup
Crazy for coconuts? This fruit contains lauric acid (required for optimal brain function), as well as the minerals folate, manganese, and selenium.
Coconut has a low glycemic index, making it a good choice for weight management, and it contains 4-6 times the amount of fibre as more commonly recognized sources such as oat bran. Try making coconut coleslaw or Ki’s Coconut chutney – they’re delicious!
3. Brussels sprouts– 7.2 g of dietary fibre (a very close balance of both soluble and insoluble)
This under-appreciated cruciferous vegetable contains vitamins C, K, and B, as well as the minerals folate and manganese.
PELASE do NOT boil or steam them, they will smell and taste like sweaty feet!! Try slow-roasting them or pan frying until tender with some olive oil, salt, pepper, garlic, and tamari sauce. Yum!
4. Chickpeas– 8 g of fibre per cup
This versatile legume is a good source of protein, and contains copper, folate, omega 3 and 6, and a whopping 84% of your recommended daily amount of manganese.
While this super food has been a staple in kitchen pantries for many years, we feel that it could be used and enjoyed even more than it currently is. Have you tried roasted chickpeas? They are amazing. Chickpeas can also be added to chili, soup, curries, salads, and is the basis of one of our very favourite dips – hummus. Check your local grocery for kala channa or black chickpeas. They contain more protein and fibre and flavour than the typical white variety.
5. Lentils – 10.4 g of dietary fibre per cup (cooked)
This powerhouse pulse is a source of protein, iron, and folate, making it an important choice for pregnant women and individuals with liver disease. It also contains the minerals manganese and phosphorous.
We love to add lentils to soups, daal, veggie patties, veggie balls, and even have them sprinkled on salads. They cook quickly, in just 20min and have so much flavour – yum!
Did we manage to convince you that fibre can be fun, instead of feared? If you have questions or are looking for additional ways to add this essential food source to your diet, give us a shout. We would love to help.
Thank you so much for visiting! I hope you have found some valuable information, if so, I’d love to hear about it!
Please feel free to share this post with anyone who might benefit, and comments are always welcome!
I look forward to connecting with you next time!
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From our kitchen to yours,
Love + Joy
Kiran