Adequate intake of fibre leads to several undeniable health benefits. Firstly, it aids in weight loss by improving satiety, or the feeling of being “full”. Secondly, fibre can be fermented by healthy bacteria in the gut. The presence of a healthy microbiome has been scientifically proven to improve mood, reduce inflammation, and even quell chronic pain in some instances. In other words, fibre makes you feel good on top of looking good. Finally, fibre helps the body to maintain proper blood sugar and blood lipid levels; so break out the fruits and vegetables if you don’t have insulin pump or statin use planned for your future. With all these health benefits in mind, it would be silly to turn a blind eye to fibre.
Thankfully, increasing dietary fibre intake is actually quite simple. Below, I’ve listed my top 3 nutrition hacks for attaining that 38 and 25 gram/day fibre goal for men and women, respectively.
1) Eat the recommended >7 servings of fruits and vegetables per day. No exceptions. If not for the vitamin, mineral, and phytonutrient benefits, then do it for the fibre!
2) Swap out regular wheat products for the whole wheat, or (even better) whole grain alternatives.
3) Mix beans and lentils into pasta sauces, soups, and stews. This is, in my opinion, the most
flavourful way to increase fibre consumption.
If you’d like to know more about, and start taking responsibility for your own health, fitness, and wellness, please reach out to Crux Fitness in Richmond, Cloverdale, and Walnut Grove for any of your personal training needs.
Pat Koo – Personal Trainer at Crux Fitness
3 Locations: Richmond, Cloverdale, Walnut Grove