Fibre and why it’s so important

chickpeas and lentils

It seems like everyone is obsessed with protein these days. Especially those trying to lose weight.

While protein does help with keeping you feeling full for longer which can help with weight loss, so does fibre.

And while too much protein is actually not healthy, it’s really difficult to eat too much fibre.

Unless you aren’t getting your fibre from whole foods and are using fibre supplements which I do NOT recommend!

The average Australian eats less than a third of the recommended amount of fibre each day – which is 28 grams for women and 38 grams for men.

Yet a high fibre intake is linked to an incredible list of health benefits including:

– helping you fill up faster and stay full for longer, so assisting with weight loss and maintenance

– lowering your breast cancer risk (whereas an excess of red meat can increase your risk)

– lowering your bowel cancer risk (a high intake of red meat and any intake of processed meat can increase your risk)

– lowering your cardiovascular risk (a high protein intake from meat and eggs can increase your risk, and it’s not due to the fat content)

– feeding the very important bacteria in your gut which play a role in all aspects of health including boosting immunity, keeping your gut healthy and possibly affecting your ability to gain weight or not (protein is not a friend to your gut bacteria)

So I encourage you to stop focusing on protein and start finding ways in which you can boost your fibre intake

Here are my top 5 tips to help boost your fibre intake:

1. Start the day with a fibre-rich breakfast – some of my favourites are

– Wholegrain toast x 2 with peanut butter (7-8 grams of fibre depending on which bread you choose)

– Wholegrain toast with avocado and tomato (8-9 grams of fibre)

– Nutty Granola – served with yoghurt and fresh fruit (4 grams from granola + 3 grams for fruit = 7 grams)

– Bircher Muesli (7 grams per serve)

2. Add lentils, beans or chickpeas to meals wherever possible

Make a salad for lunch that includes legumes

– try my Tuna and Cannelini bean salad (14 grams of fibre per serve)

– Greek salad with chicken and chickpeas (8 grams per serve) or

–Beetroot lentil feta and walnut salad (5 grams per serve)

Or add them to your favourite casseroles, curries or chilli

– Jamie Olivers Chilli Con Carne (9 grams of fibre per serve)

– Turkey chilli with black beans corn and pumpkin (8 grams per serve)

– Chicken tomato and chickpea curry (9 grams per serve)

– Chicken cacciatore with cannellini beans (10 grams per serve)

And for even more ideas, check out my veggie-licious spring summer or autumn winter (which explains how to cook with lentils, beans and chickpeas) cookbooks