Adding some extra fibre to your daily diet can be super simple (and delicious!) to do, is amazing for your gut health and may even minimise your risk of bowel cancer; the second highest cause of cancer death in New Zealand. Check out some of our all time favourite high fibre foods and smoothie add-ons below:
Lentils: One of the most commonly consumed foods for its high fibre content is the humble lentil. Lentils are so versatile when it comes to cooking and they contain important amounts of cholesterol-lowering fibre, as well as plenty of B vitamins, protein, folate and magnesium. Try out this Anti-Inflammatory Lentil and Kumara Soup recipe for a delicious, lentil-packed, fibrous meal.
Broccoli: All veggies can be thought of as great sources of fibre and when it comes to greens, broccoli is one of the highest fibre-containing greens out… Making it our ultimate veggie pick! You absolutely can’t go wrong with this Super Broccoli Pine Nut Penne for a fibre rich meal any night of the week (with leftovers for lunch too, of course!).
Avocado: Not that we needed another reason to love avos… An entire avocado contains around 10g of fibre, which is more than a third of the daily recommended intake for women.
Oats: Ohh how we love a big ol’ warming bowl of oats on a cold morning (or evening, or as a midnight snack…). They are full of protein, minerals, healthy fats and… You guessed it, fibre! As well as eating them as is, try blending your oats up into a fine flour for a delicious and healthy flour alternative when baking.
Raspberries: These delightful berries are at the top of that high fibre fruit list and we are very happy about it. With every cup of raspberries added to your diet your body is reaping the benefits of an additional 8g of dietary fibre, not to mention a whole lotta vitamins, minerals and antioxidants to boot!
Dates: We love using dates as a natural alternative to refined sugars. They not only have a delicious caramel flavour that’s hard to beat but are also oh so high in fibre. Although it’s typically prunes that are praised for their fibre content, it turns out dates actually contain as much fibre as prunes per serve… With the added bonus that they are a little more versatile for cooking. Think date caramel, salted caramel smoothie, bliss balls, the list goes on…
Fibre Boosting Smoothie Add-Ons
We love having a smoothie every single day, not only because you’re flooding your body with all the amazing vitamins and minerals you’d find in a juice, but also the high fibre content. If you are wanting a breakie equivalent to liquid gold, add one or two of these fibre-boosting add-ons into your morning smoothie!
Ground Flaxseed: Flaxseed has been consumed for 6000 years by cultures around the world for its many known nutrients and health benefits. Not only is ground flaxseed an incredible source of omega-3 fatty acids and lignans (an antioxidant that supports the immune and endocrine systems) but it also has a superior fibre content. To keep learning about flaxseed and its health benefits, follow this link here.
Chia Seeds: Chia seeds will always have a place in our hearts for their long list of nutritional qualities, including being super high in fibre. With every tablespoon of chia seeds added into your smoothie, you are adding more than 5g of extra fibre. Plus chia helps to make your smoothie super thick and luscious. Yummo!
Psyllium Husk: This unique superfood is primarily used as a dietary fibre addition, with just one teaspoon containing around 4g of fibre. This makes it the perfect addition to smoothies when you need to get things moving, if you know what we mean…
Cacao Powder: Not only is this superfood packed with iron and magnesium, it’s also super high in fibre. Who woulda thought?! With 5g of fibre in every 2 tablespoons, this is the perfect addition to your smoothie, not to mention the decadent chocolatey goodness that comes with it.
At the moment we are loving snacking on a couple of these delicious Tasti Almond & Cashew Smooshed Wholefood Balls containing one of our fave high fibre sweet treats… Dates! You’ll find this tantalising snack inside the September Delight Box, get yours here xo