Most Aussies don't eat enough fibre, according to Nutrition Australia. Add in popular diets that are intentionally low in carbohydrates (like the keto diet) which cut out bread, oats, and even some fruits and vegetables, and you’re at an even higher risk of not meeting your daily fibre needs. But a diet rich in foods high in fibre, even if they’re low-carb, can help you reach all of your nutrition goals. “Most healthy adults should aim for 25 to 38 grams of fibre per day,” says dietitian Marisa Moore.

Not sure if you’re eating enough fibre? Other than tracking your meals, Moore says the tell-tale sign of a low-fibre diet is constipation or feeling hungry shortly after eating a low-fibre and low-protein meal. But before you start adding all the fibre-rich foods to your plate, Moore suggests doing so gradually. “Too much fibre too fast can lead to bloating, gas, abdominal pain, and other gastrointestinal issues,” she warns.

Benefits of Fibre

“Fibre plays a number of key roles in health,” says dietitian Kate Scarlata, and author of The Low FODMAP Diet. From regulating blood sugar and cholesterol to supporting the immune system and keeping bathroom visits regular, Scarlata says feeding your gut with fibre can have a major impact on your overall health. It just so happens to be the favored food choice for your gut microbes. Without it, those microbes snack on other undigested food (think: protein), which could leave you constipated, with smellier farts, and bloated (lovely!). On top of that, research suggests that loading up on fibre may lower your risk of colorectal cancer, a disease that’s increasingly popping up in younger people. “High fibre diets have been linked to reduced risk for chronic diseases such as type 2 diabetes and heart disease, as well as better gut health and weight management,” Moore adds. “Given all the potential health benefits, maintaining a high-fibre diet is an important part of overall health and quality of life.” Ready to set your plate up for success? Try these dietitian-approved foods high in fibre.

Tags:  foodhealth