If the word ‘fibre’ immediately conjures up images of Metamuci, Sultana Bran and Digestive biscuits, you need to get with the program. Sure, it’s definitely the least sexy nutrient out there, but it’s also an extremely important part of the diet – and not just when you need to get things moving, so to speak.
According to a new study published in the journal Lancet, a high-fibre diet may actually reduce a person’s risk of developing deadly diseases (i.e. coronary heart disease, stroke, type 2 diabetes and colon cancer) by 15 to 30 per cent. In addition, researchers found that those who regularly consumed a lot the stuff had lower body weight, blood pressure and cholesterol in comparison to those with a far lower intake.
So how much fibre, should we be consuming exactly?
The study suggests an intake of between 25-29 grams daily for the maximum health benefits. That said, if you’re only just beginning to incorporate more fibre into the diet, you’ll want to ease into it – too much too quickly can often cause uncomfortable stomach issues such as gas and bloating.
Here are a few fibre friendly foods to get you started:
- Legumes (beans, lentils and peas)
- Fruit (pears, strawberries, apples, raspberries, bananas)
- Artichoke
- Broccoli
- Beetroot
- Carrot
- Brussel sprouts
- Avocados
- Chia seeds
- Quinoa
- Oats
- Popcorn
- Nuts (almonds and cashews)
- Sweet potatoes
- Kale
- Dark chocolate
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