By Brittney Bergen
YO, breakfast cereal company! You’ve been telling me to eat more fibre for years, but why? And is your breakfast cereal really the best way for me get it?
If you’re like me, and you’ve asked questions like these, you’re in luck – because I’m about to tell you everything you need to know about fibre, including:
- 5 Reasons To Eat More Fibre
- My 5 Favourite Ways To Eat Fibre, and,
- 5 Final Tips On Fibre
Ready, my fibre friend? (Ok, maybe I will just stick to “friend”…)
Put down your cereal spoon, friend! Pick up a pen, and let’s get after it!
5 Reasons to Eat More Fibre:
- To Keep Your Digestion Regular – This will improve your body’s ability to absorb nutrients, AND make your experience of going to the bathroom more pleasant.
- To Reduce Your Risk of Developing Disease – There are TONS of studies out there showing how people with high fibre diets are less likely to develop chronic illness. Here’s one from 2013 about how increased fibre intake reduces the risk of coronary heart disease and cardiovascular disease.
- To Regulate Your Blood Sugar – Fibre slows digestion and soluble fibre (like that in oats, nuts, and blueberries) binds to sugar. This prevents energy spikes and crashes throughout your day, and becomes essential for a diabetic person.
- To Improve Your Immune Function – Soluble fibre reduces inflammation, relaxing our bodies into becoming places conducive to healing.[i]
- To Aid in Fat Loss – Fibre adds bulk to foods, making them feel more filling. High fibre foods tend to be high in vitamins and minerals and low in calories. Compare how full you are after a huge salad to how satiated you feel from a 5-cent candy, and you’ll begin to get the picture.
If you’re as convinced as I am about the importance of fibre in our diets, here are my 5 Favourite Ways To Eat Fibre (counting down to my absolute favs):
5. Kale Chips (6 g Fibre per Cup)
“You know, when you cook kale in coconut oil, it makes it easier to slide it off your plate, and into the garbage can.” – My boyfriend (Isn’t he a riot?)
“For dried out lettuce, this is actually pretty good.” – Also my boyfriend, after trying my kale chips
I LOVE eating kale chips because I can eat an entire head of kale in one sitting (that’s a ton of fibre, AND Vitamins A, C, and K). (#healthyAF)
Here’s how I make mine:
- Wash and de-vein a head of kale
- Tear the leaves into 3-4″ pieces
- Toss in 1 tbsp olive oil
- Bake at 400º for about 20 minutes, and broil for about 5 min (until the leaves are crunchy and brown), or cook in an air fryer for 10-15 min. Watch closely!
- Add sea salt (some people like vinegar, too), and enjoy hot or cold!
Approximate Nutrition Information (per 1 cup Kale Chips):
- 127 Calories
- 15 g carbohydrates (6 g fibre)
- 7 g fat
- 7 g protein
4. Green Smoothies (4 g fibre per smoothie)
If you’ve been following me for awhile, you know I preach getting at least 5 cups of veggies in per day. I want my clients and followers to be getting enough micronutrients and fibre to feel amazing, and to reap all the health rewards mentioned above, and more!
Green smoothies are baller, because – let’s be honest – when you’re eating a ton of veggies that’s a lot of chewing. It’s also nice to get more variety, AND to see how much awesome stuff you can cram into one bevvy!
Click here for my full green smoothie recipe including benefits and macros.
3. Homemade Oat Chia Pancakes/Waffles (9-10 g fibre per serving)
This is my famous, #pancakeswithdrake (#waffleswithlilwayne?) recipe. I have this almost every day (who want’s to make decisions in the morning?). If I kick my morning off with 9 or 10 g of fibre, it’s that much easier to hit my fibre goal for the day – and as much as I love veggies – I prefer something carby and hearty that will stick to my ribs in the morning.
Click here for the full recipe.
2. Nuts And Nut Butter (1.5 – 3 g of fibre per serving)
I don’t know a woman who doesn’t like peanut butter. Do you?
Well guess what ladies? You’re in luck! It’s high in fibre!
I broil my almonds for a few minutes in the oven to give them that “toasted” flavour, and then I store them in the fridge (in an old peanut butter jar, of course), so they don’t go rancid.
I’ll grab a few almonds to snack on, or chop some to add to salads.
As far as peanut butter goes, technically peanuts are a legume, but legumes are also high in fibre, so you’re good to go!
I love eating peanut butter mixed in plain Greek yogurt, put on top of my oat chia pancake, by the spoonful alone, or my personal favourite – combined with my last (and top!) way to get fibre in my diet…
1. Dark Chocolate (3 g fibre per 3 squares)
I love showing my clients that you can have chocolate every day, and still have the body you love!
I have 2-3 pieces of dark chocolate almost every day. I’ll often have it topped with nut butter and on the side of a green smoothie. That way, I’m ensuring my body can use all of the fat soluble vitamins in my smoothie.
Finally, friend, here are 5 Final Tips About Fibre:
- I generally suggest about 30-40 g of fibre per day for women, and 40-50 g for men. I recommend that you become a student of your body and pay attention to how it responds to the increase in fibre. Be aware there may be an adjustment period, but stick with it for a couple weeks before you decide what’s working for you (and see a doctor if you want a specific recommendation for you).
- Keep fibre low in your pre and post-workout snacks (aim for less than 5 g). Fibre slows digestion, and around your workout we want this process to be FAST for quicker protein synthesis (and improved recovery).
- Aim to get most of your fibre from veggies and starchy sources like root veggies and whole grains; limit servings of fruit to two a day to keep your sugar intake low.
- Have some fibre along with casein protein (like that in cottage cheese), and fat before bed to slow the digestion of the protein you eat, nourishing your body and muscles all night, and improving your recovery.
- Add fermented food to your diet. Fibre and fermented foods combined are like a 1-2 punch for healthy digestion. Check out this guest post by Adrienne Percy called, “Yes, You Should Eat Fermented Foods” for more info on the why, what, and how, of cultured cuisine.
That’s it, that’s all, my friend! And now you know everything you probably ever need to know (and likely more than cereal company marketing teams) about fibre!