Keep Your Gut Happy With These High Fibre Foods
Word on the street says fibre is pretty important when it comes to gut (and general) health. It seems the general public is clocking on to this, as Google searches for plant fibre foods have jumped by 600% in the past week.
What are plant fibre foods?
Plant fibre foods are essentially just plant-based foods like fruits, vegetables and pulses that are high in fibre. Simples. And it’s these goodies that we should apparently all be eating more of.
Why is fibre so important?
Marilia Chamon, a Registered Nutritional Therapist and Gut Health Specialist, says that fibre is essential for our gut health. “It keeps you regular and increases beneficial gut bacteria, promoting abundance and diversity,” she says. Having lots of different friendly bacteria buddies in your gut is great for digestion and general health.
Fibre is so important to our bodies that the NHS even recommended that most adults should up their intake of the stuff to 30g a day (according to their website, most of us only eat around 20g per day at the moment). This’ll help us to feel fuller after meals, and aid good digestion. The NHS also says having a fibre-full diet is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer. So basically, fibre is your friend.
OK, so how can I eat more fibre?
But how can we inject a fibre boost into our diets? Well, we’ve got loads of ideas using some of the tastiest recipes out there.
Avocado
You’ve probably been smooshing avocados onto toast for years, but did you know the green fruit is super high in fibre? Alongside those lovely satiating health fats, this makes avocado a great option for increasing your daily fibre intake. We’re obsessed with this easy Avocado Chicken Salad for packed lunches in the office or a light dinner.
Lentils
Lentils have undergone a rebrand recently and they’re COOL. You’ve got loads of types to choose from: red lentils for quick meals, puy lentils for salads or good old brown ones for stews and soups. Plus they’re uber-high in fibre and can make a tasty alternative to meat like in this dreamy Lentil Lasagne.
Beans
Beans on toast is good for your gut, yay! Black beans in particular are super high in fibre and can make for some pretty tasty dishes like these Black Bean Burgers (which also contain oats, another source of fibre) with all your usual burger trimmings.
Oats
Start your day off on a fibre-rich note with oats. Classic porridge with fun toppings is always a great option, but for a weekend treat you could try Oat Pancakes With Apples And Bacon. Oats are also a great way to keep full in the mornings all the way through til lunch.
Chickpeas
Whether they’re tinned, jarred or dried, chickpeas are your friend when it comes to injecting more fibre into your diet. You can chuck then into just about anything – Bolognese, salads, traybakes, stews and curries like this simple Sweet Potato And Chickpea Curry. We recommend upping your chip n dip quota with some hummus too…
Sweet potato
Any kind of potato with the skin on is a brilliant source of fibre, but sweet potatoes are extra good for you. Switch up your jackets with this BBQ Chicken Twice-Baked Sweet Potatoes, bake a batch of Sweet Potato Fries or simply roast them.
Broccoli
Broccoli’s rep as boring is over. It’s actually very exciting and is a total saviour for your gut. It’s mega versatile and can be steamed, roasted, and even cooked in an air fryer. One of our favourite ways to eat it for a healthy dinner is in this Broccoli Pesto Chicken & Rice.
Raspberries
Who knew these gorgeous, tart berries could be so important for gut health? Blend a handful into your morning smoothie (this Coconut Berry Smoothie tastes like a holiday in a glass), top your granola bowl or even toss them into salads for a fruity fibre hit.
Popcorn
Yep, really! Your fave cinema snack (although probs not smothered in butter, sorry folks) is a great source of fibre. The best part? It’s easy to make in our new favourite kitchen gadget, the air fryer.
Dates
Dried fruits like dates, prunes and figs are high in fibre too! Plus, they make a great snack in between meals or even a sweet treat. If you want some indulgence in your fibre meal plan, these Peanut Butter Stuffed Dates would be our pick.
Brown rice
While brown rice might not sound super exciting, it’s actually delicious and has loads of lovely nutty flavours that’ll add a little something to any rice dish you’re cooking. Wholemeal versions of things like rice, pasta and couscous are excellent sources of fibre, and they’re great to use in things like Bhudda Bowls alongside other high-fibre foods like avocado, broccoli and sweet potato.
Apples
You know what they say, “an apple a day keeps the doctor away…” Turns out it’s half true because apples are a fab source of fibre, as well as being crisp and delicious. You can slice them up in salads, simmer them away in stews or even turn them into Apple Crisps.
Nuts
It’s no secret that snacking on nuts is good for you – all those yummy healthy fats taste pretty nice too. But they’re also high in fibre, especially nuts like almonds and pistachios. Next time you’re looking for a snack that hits both those sweet and savoury cravings, try these Sweet-n-Spicy Nuts.
Barley
Barley is another grain that’s great for your gut. It’s super filling and makes a fab replacement for arborio rice when you’re making a risotto, or putting in soups for a bit of carb action. A great recipe for a warming meal involving our new friend barley is this Pearl Barley Risotto with ham hock and fresh herbs. Yum.
