Five easy ways to add fibre to your diet

March 2019 Healthy Living Willem van Altena
Top view of wholegrain and cereal composition shot on rustic wooden table. This type of food is rich of fiber and is ideal for dieting. The composition includes oat flakes, brown rice, dried corn,spelt, hemp seeds and flax seeds. Predominant color is brown. XXXL 42Mp studio photo taken with SONY A7rII and Zeiss Batis 40mm F2.0 CF

Whether a diet that contains a lot of fibres can prevent certain types of cancer will probably be the subject of research for many years to come. However, there can be no doubt that adding fibres to your diet can have numerous health benefits. Ingesting fibres makes you go to the toilet regularly and is also associated with lowering the risk of contracting diabetes type 2. Furthermore, a diet rich in fibres can help with weight loss.

Here are five simple fibre-adding tricks you can apply to your daily diet.

1: Start with veggies
A diet that contains lots of vegetables is healthy and full of fibres. But did you know that serving that little side salad before the main course instead of alongside it makes people eat 23% more vegetables?

2: Switch to whole grains
Swap your white bread for wholemeal, try wholemeal pasta, have brown rice instead of white rice. Most people know those things. But did you know that popcorn is also a whole grain? It’s one of the healthiest snacks, provided you pop the kernels in the microwave and go easy on butter and salt.

3: Eat whole seeds
Chia seeds are seen as a ‘superfood’, and it is true that the little seeds –related to basil- pack a lot of fibres into a small package. But the same goes for other seeds, such as sesame seeds, linseed and even hemp seed. Add a scoop to your breakfast yoghurt!

4: Leave the skin on
Tomatoes, cucumbers, apples, yams… all very healthy and full of fibres. But most of those fibres are contained in the skin, or just underneath it. Try to avoid peeling these vegetables and fruits if you can.

5: Yes, avocados
Hipsters, rejoice: the favourite vegetable of a whole generation is not only a rich source of nutritious fibres, but contains also plenty of healthy fats. A clever tip: mash ripe avocados intoa pulp and use that on toast instead of margarine or butter.