The HOW and WHY of FIBRE

Fibre is one of those things that not a lot of people consider. Its easy to get caught up in the three macronutrients (protein, fat and carbs) and neglect a factor that can have a clear positive effect on the quality of food that you eat.


WHAT IS FIBRE

Fibre is the indigestible portion of a plant (greens). 


WHAT DOES IT DO?

Think of it as 'natures internal cleanser.’ Due to being only partly digested, a source of fibre will add bulk to the contents of your digestive system and speeds the transit of food through. This results in healthier digestion! For those on fat loss goals, sources of fibre are also pretty filling as they provide a large volume of food for low calorie content. In other words, 100kcals of kale would dwarf 100kcals of chocolate.


HOW MUCH SHOULD YOU EAT?

For those that like numbers, you should aim for around 14g of fibre per 1000kcals you consume. 

For those that like looking at food and seeing food, aim to eat a handful of greens with every meal. 


WHERE CAN YOU FIND IT?

  • Broccoli
  • Spinach
  • Asparagus
  • Cucumber
  • Kale
  • Celery
  • Leeks
  • Cabbage

And the less green ones

  • Tomatoes
  • Mushrooms
  • Peppers
  • Carrots

    Just because its not on the above list, doesn't mean it isn't high in fibre. A quick Google search will suffice!

HOW?

The great thing about fibrous veg, is that it often comes in massive bags for a low price. Buy a bag of Spinach and it will provide an easy, convenient handful for several meals.

 Its not expensive and its not hard!

Its not expensive and its not hard!

I always start my meals with a source of protein. Once I have that, I grab my handful of fibrous veg and go from there (starchy carbs and fat.) On many occasions people will eat less starchy carbs if they portion them out after fibre - making it ideal for fat loss. 

The introduction of nutribullets and other bits of juicing kit have also made it super easy to grab a handful of veg and mix it in with a protein shake (you will barely taste it!)

If you struggle to do it with every meal - just scale it back and shoot for a couple of handfuls per day. Try build that as a habit over a couple of weeks. Once it becomes a habit, you can increase the amount of handfuls you have per day - simple!