August 12, 2019 6:27 am Leave your thoughts
Do you want to increase the amount of fibre in your diet? Perhaps you’re feeling a little ‘stuck’, down there – or have heard about the benefits of fibre for bowel health in general? Maybe you’re concerned about managing your cholesterol, blood sugar and blood pressure levels – or aware that you’ve become a little too heavy? Or perhaps you’re beginning to think a little more about the lurking dangers of Type 2 diabetes, strokes, heart disease and cancer, and want to take some dietary precautions? It’s a great idea: fibre is one of the most important elements of a healthy diet. Find out more about exactly how it helps us here: Nature’s medicine chest: fibre solves everything!
The very best thing about fibre is that it’s really easy to incorporate it into your diet. You don’t need to take specialist advice or buy an expensive book with a celebrity-endorsed diet plan in it. To get enough fibre in your diet, you simply need to follow some good old-fashioned dietary advice! Virtually all the traditional advice on food – the kind of things your parents, grandparents and teachers always said – is exactly what you need to take to make sure you get enough fibre.
Let’s take a look at some commonsense, high-fibre, advice!
An apple a day – eat your greens!
Fresh fruit and vegetables are top of the list of ingredients of a fibre-rich diet. And your grandparents were right: apples really are a brilliant source of fibre (if you eat the peel), and in general, the darker the vegetable, the more fibre it contains. You’ll no doubt be pleased to know that potatoes (so long as you eat the skin) are also a great option for vegetable fibre.
Beans, beans, good for your heart
Pulses are wonderful for you in all kinds of ways, and that includes as a source of fibre. In Naturally Good Food’s pulses section we have beans, dried peas, lentils and chickpeas – dried and tinned. There’s a huge choice: it’s not just baked beans! Why not try some little red aduki beans in a Red Dragon pie, or Puy lentils with a gamey casserole – or a handful of chickpeas in a stew?
Eat it all up
Heavily processed, pappy ‘ready meals’ do you no good at all: to get enough fibre in your diet, you need to eat all of the food – the whole of the food – wholefoods, in fact! Wholefoods contain the edible outer husk and bran of food and they therefore give you a great helping of fibre.
As well as pulses, you’ll find brown rice, wholewheat pasta and noodles in our Wholefoods section, along with other whole grains, such as barley, millet, buckwheat, couscous, rye and spelt. If you’re baking, use our wholemeal flour (if you’re making cakes, replace some of the white flour with wholemeal).
Make sure you start the day with a good dose of fibre. Oats are naturally rich in this element (and we’ve got them in every form: porridge oats and the thicker jumbo oats, as well as the even more fibre-heavy oatmeal and oat groats). If porridge isn’t your thing, check out our range of wholegrain cereals instead, with a huge selection of grains, flakes and puffs.
Dried fruit is renowned for its ability to help with constipation, thanks to its high fibre content. It’s also delicious! Check out our dark, juicy organic apricots, our raisins, currants and sultanas, and our figs, dates and prunes. We’ve also got dried mango and other, more unusual types of dried fruit – you can see them all here.
Eating between meals?
You need plenty of fibre in your main meals, but don’t forget your snacks and nibbles. Nuts, for example, are great for fibre (almonds and peanuts score especially highly). Seeds make great snacks, as well as ideal ingredients in baking and other dishes: why not sprinkle some pumpkin or sunflower seeds on your breakfast porridge or muesli for an extra burst of fibre?
Eat food your Granny would recognise
Much depends on your Granny, of course – but in general, wherever you’re shopping, beware of modern, pre-prepared convenience food. It will almost certainly have had the skin, bran or seeds of its constituent foodstuffs removed. For a diet rich in fibre, you need to eat real, fresh and proper food whenever you can.
But also some food she might not…
We like good old-fashioned advice, of course, but we’re not averse to trying something new! There are many slightly more unusual foods out there now that are high in fibre and make a great addition to a healthy diet. Have you tried chia seeds, for instance – tiny little dots of seeds from South America? They’re rich in antioxidants, minerals and protein as well as fibre, and work well in a smoothie, or stew, as a porridge or sweet pudding, or just added to a baking mix.
Or what about psyllium husk – the fibrous outer husks of a type of plantain in the banana family? This particularly concentrated source of fibre can be included very easily in all kinds of dishes – find out more in our blog Let’s talk (again) about psyllium husk.
Fibre is the kind of thing we shouldn’t really have to think much about. If you’re eating a healthy, balanced diet, with a lot of fresh fruit and vegetables and a wealth of wholefoods, you should automatically be obtaining as much fibre as you need. If you’re feeling short of fibre – and if there’s no serious medical cause for this – then you probably already know, deep down, where your diet is falling short. You probably also know just where to come to put it right. For a diet that’s naturally rich in fibre, amazingly good for you, and wonderfully tasty, you simply need Naturally Good Food. We’re full of common-sense advice and old-fashioned products!aduki beans, almonds, barley, beans, black quinoa, brown rice, buckwheat, canned beans, canned pulses, chia seed, chick peas, chickpeas, couscous, currants, dates, dietary fibre, dried beans, dried fruit, dried mango, dried peas, dried pulses, fiber, fibre, figs, flakes, insoluble fibre, jumbo oats, lentils, millet, Nuts, oat groats, oatmeal, oats, organic apricots, peanuts, porridge oats, prunes, psyllium husk, puffs, Pulses, pumpkin seeds, puy lentils, quinoa, raisins, Red dragon pie, red quinoa, rye, Seeds, soluble fibre, spelt, sultanas, sunflower seeds, tinned beans, tinned pulses, Wholefoods, wholegrain, wholegrain cereals, wholemeal, wholemeal flour, wholewheat noodles, wholewheat pasta
This post was written by Yzanne