Fruit & Fibre
If your like me, it was always hard to add fruit in my diet. I’m more of a savoury person. However I have found many ways I can include it.
Its important to eat fruit for the fibre our bodies require. Half of the Australian population do not eat their recommended daily intake. Many drink fruit juice thinking its the same, however fruit juice has add sugar, preservatives and more.
Fresh fruit is best, as often most nutrients are either just under the skin or in it, its in its natural form and doesn’t have the added extra’s like fruit juice can. Fibre is only found in plant foods, therefore we cant get sources from meat and dairy. Fruit is the way to go!
Fibre is important for many reasons. It can help prevent heart disease, diabetes, weight gain and some cancers, and can also improve digestive health. It keeps our bowels regular therefore a healthier gut, digestive tract and bowel. If we have a clean healthy digestive system, weight-loss and maintenance is a lot easier because everything is functioning as it should, at its best.
There are 2 types of fibre, soluble and insoluble. Soluble fibre dissolves in the water in your digestive system. It may help to reduce the amount of cholesterol in your blood. If you have constipation, gradually increasing sources of soluble fibre – such as;
- fruit and vegetables,
- oats and golden linseeds – can help soften your stools and make them easier to pass.
Foods that contain soluble fibre include:
- oats, barley and rye
- fruit, such as bananas and apples
- root vegetables, such as carrots and potatoes
- golden linseeds
Insoluble fibre
Insoluble fibre doesn’t dissolve in water. It passes through your gut without being broken down and helps other foods move through your digestive system more easily. Insoluble fibre keeps your bowels healthy and helps prevent digestive problems. If you have diarrhea, you should limit the amount of insoluble fibre in your diet.
Good sources of insoluble fibre include:
- wholemeal bread
- bran
- cereals
- nuts and seeds (except golden linseeds)
Eating foods high in fibre will also keep you fuller for longer, so your less likely to be picking at food. If your starting to introduce it in your diet, introduce it slowly to avoid stomach upsets, flatulence or feeling bloated.
Here’s how I include fruit/ fibre in my diet:
- smoothies
- on top of cereal such as berries or sliced banana
- on top of toast such as my sourdough with ricotta and pear recipe
- in healthy desserts such as pies or tarts
- add into recipes where I can
- add it to salads
- make a fruit salad in warm weather (easier to eat that way!)
- mix it in yoghurt
- in or on top of pancakes
- air dry as snacks instead of chips (don’t buy packet variety as its processed usually with added sugar, so best to make them yourself)
- use them in homemade dips
- or simply eat them whole in their raw form
Be the half of Australia that do meet their daily fibre intake!
So how will you include fruit and fibre in your diet?
*This information is not intended to replace the advice of a doctor and is for general purpose information. This information is simply to provide suggestions based on your own nutritional requirements.
Run & Reps disclaims any liability for the decisions you make based on this information.