Fibre helps to keep you regular and reduced constipation. Fibre can also help to:
- Control blood sugar levels
- Lower blood cholesterol levels, which also lowers your risk of diabetes and heart disease
- Achieve and maintain a healthy weight, which lowers your risk of diabetes
- Feel fuller for longer
- Promote your heart health
- Lower your risk of some types of cancer
Foods with soluble fibre are especially helpful. These foods help to slow the glucose being absorbed into your blood. Soluble fibre is found in foods like oats, legumes (beans, lentils etc.), barley and eggplant.
You can increase the amount of fibre in your diet by choosing more:
- Fruits and vegetables
- Whole grains such as oats, brown rice and quinoa
- Legumes such as lentils and beans
- Nuts and seeds
TIP: Slowly add more fibre to your diet and be sure to drink enough water to help prevent gas and bloating. Adding too much fibre to your diet too quickly can cause some #digestivewoes. Don’t fret though, as your body becomes more used to high fibre foods it will be able to process it without discomfort.
Check out this Fibre Packed breakfast recipe! Coconut Cream Pie Overnight Oats!
Yield: 2 large, or 3 smaller servings
- 1 cup large flake oats
- 2/3 cup coconut yogurt
- 1/2 cup low fat coconut milk
- 1/4 cup shredded coconut
- 2 tbsp hemp hearts
- 1 tbsp chia seeds
- 1/4 tsp cinnamon
- 1 tsp vanilla extract
- 1/4 cup fresh or frozen blueberries
- Combine all ingredients in a bowl except for almonds and blueberries and mix well. Portion into 2 or 3 bowls/ containers and refrigerate overnight. Top with blueberries and sliced almonds/ additional hemp hearts, chia seeds and shredded coconut if desired. Enjoy!
Recipe and Photo by: Brittaney Berendsen RD, P.H.Ec.