Fibre - Tried, Tested & True
Navigating the latest nutrition trends can be so overwhelming! It doesn’t help that new ideas are constantly coming at us on social media. Fibre is currently in the spotlight. Is that trendy? Absolutely not! The discovery of fibre as an essential part of the daily nutritional intake has been studied for over 50 years and getting your recommended daily intake is considered one of the most essential nutritional goals today.
Fibre is the closest thing we have to a true superfood — true superfood — or super-nutrient since it’s a part of so many different foods. It cleanses our bodies of waste, an easy way to detox daily. It helps our digestive tract work properly, balancing blood sugars, removing excess estrogens, and lowering cholesterol from the blood. By adding natural fibre, you will be ramping up your metabolism and replenishing your gut’s microbiome which is essential to every aspect of good health.
When I coach my fitness classes, I often encourage participants to reframe their mindset about exercise to help stay consistent and the same goes for healthy eating. When you take the stressful complicated nutrition strategies out of the picture and keep it as simple as possible, changes will happen effortlessly and will last.
Filling your cart with fibre-rich foods is an easy first step in healthy meal planning. One no-fail rule to do so is to head to the perimeters of the grocery store where the fresh fruits, vegetables and whole foods are stocked. This is the fibre heaven area of the store!
Here are a few specific tips to reaching your intake. You can blend your fibre in a smoothie in the morning with ground flax seeds or sprinkle ground flax or chia seeds on top of oatmeal. When choosing fruits, all berries and particularly raspberries, kiwis, pears and apples top the list. For vegetables, broccoli, leafy greens, celery and avocado are fabulous choices. Beans and lentils are easy to add to salads and soups. As well, almonds, pistachio nuts, dried unsweetened coconut, oats, sesame seeds, figs and sprouted grain products are easy to add to your daily fibre intake.
How much fibre should women target for each day? According to international health guidelines, 25 grams of daily fibre intake is ideal. This goal is actually not that hard to achieve if you fill your diet with whole foods. Spring will be the perfect time to focus on this goal because we begin to crave lighter meals as the weather changes. Raw vegetables and dark leafy greens are more appealing to create fibre-rich meals.
It is amazing to feel the energy boost that you will ultimately receive from adding nutrient and fibre-dense foods to your diet. You will also find you have a regulated digestive tract and a slimmer waistline.
So, if you are looking for a shake-up of your nutrition goals to get your glow on this spring, make it a season filled with fibre!