How to add more fibre to your diet (without even trying)
Virtually every weight-loss program welcomes “good carbs” as part of a healthy, lean, long-term diet. “Good carbs” refers to complex carbohydrates, foods like whole grains, nuts, beans, and seeds that are composed largely of complex sugar molecules requiring lots of time and energy to digest into the simple sugars your body needs for fuel.
One of the biggest benefits of foods rich in complex carbs is that they also contain large amounts of fibre. Fibre, in basic terms, is the indigestible parts of plant foods. It is the husk on the grain of wheat, the thin strands in celery, the crunch of the apple, the casings on edible seeds. Fibre protects you from heart disease, cancer and digestive problems. Depending on the type of fibre (there is more than one!), it lowers cholesterol, helps with weight control, and regulates blood sugar.
Bottom line: This is one nutrient you don’t want to miss. And that was before so many people started cutting carbs for weight loss, without realising they were also cutting out healthy dietary fibre. Here’s how to sneak “good carbs” and extra fibre into your daily diet with a minimum of effort.
Eat a fibre-rich cereal every day for breakfast
Ideally, aim for a whole grain, unsweetened cereal with at least 4 grams of fibre per serving. Just eating any cereal might be enough, however. A University of California study found that cereal eaters tend to eat more fibre and less fat than non-cereal eaters.
Eat two apples every day
Not just to keep the doctor away, but because apples are a good source of pectin, a soluble fibre that contributes to a feeling of fullness and digests slowly. One study found that 5 grams of pectin was enough to leave people feeling satisfied for up to four hours.