The recent backlash against carbs means some of us could be in danger of not getting enough fibre in our diet as we’ve given up cereals altogether. But it’s crucially important for a healthy digestive system.
“Fibre is essential for the health of our digestive system, and this is increasingly being recognised within the healthcare arena,” says Liana Bonadio, nutritionist.
“The Scientific Advisory Committee on Nutrition (SACN) advises that we should be getting 30 grams per day. Most of us only get around 18 grams. Fibre supports the elimination of waste from the body, while soluble fibre has been shown to contribute to the reduction of cholesterol being reabsorbed into the body, supporting healthy cholesterol levels.”
Here are Liana’s top five high-fibre foods you should be incorporating into your diet…
“We all know avocados are great for us as they are packed full of healthy fats. Also they are delicious and very versatile, making a great base for sweet as well as savoury dishes. In addition, this fruit is a good source of fibre. One avocado will give you 13 grams of fibre, almost half your daily recommended amount.”
2. Purple corn
“Corn is quite famous for being a source of fibre, particularly insoluble fibre which often can be seen in our stools. If you want to get more nutritional benefits from your corn than just fibre, try Purple corn.
"It’s purple due to its high anthocyanins content. Anthocyanins are plant pigments which have antioxidant effects on the body. Purple corn can be eaten in the exact same way as yellow corn, and looks really pretty on the plate.”
“Artichokes are commonly thought of as a vegetable, however they are actually a large thistle that’s part of the sunflower family. Artichokes are well known for their liver-supporting abilities. They may help increase bile flow (to support elimination of toxins through the liver) and protect the liver cells from damage. One medium-sized artichoke contains around 6.5 grams of fibre.”
4. Dark chocolate
“Surprisingly, dark chocolate is really high in fibre. This is due to the cacao beans. When looking at dark chocolate, try to find one with a 70% or higher cocoa content. A 100-gram bar will give you 11 grams of fibre.”
“Coconut products are everywhere these days: from water to oil to protein powders, the market is pretty much covered. Fresh coconut chunks are also a trendy snack and are available in most supermarkets.
"They are 100% natural, containing no added sugar or salt and avoiding the artificial additives that are commonly found in packaged snack foods. They are also very low in (natural) sugar and carbohydrates, containing only about 4g per 100g, so will have a minimal impact on your blood sugar. In addition coconut is naturally high in fibre -100g of coconut will give you 9g of fibre.”