The other ‘F’ word and why we all need more

Once upon a time – does anyone remember the 80s? – fibre was a word only spruiked in breakfast cereal TV ads targeting old people.

Fast forward a decade or two, we recognise that dietary fibre is vital for everyone, not just your grandparents.

Dietary fibre is found mainly in fruits, vegetables, whole grains and legumes and is essential for keeping healthy. It helps us absorb vital nutrients from food, lowers cholesterol, stabilises blood glucose levels and makes us feel fuller for longer. If we don’t eat enough fibre, it can lead to an increased risk of weight gain, diabetes, heart disease and cancer. Fibre also keeps us ‘regular’ and wards off constipation.

On average, Australians consume far less than the Heart Foundation’s recommended daily fibre intake of 25-30g per day.

So, why are so many of us dragging in the daily fibre intake stakes?

The excuses range from lifestyle choices to inconsistences in eating habits, and insufficient fresh produce, hydration and exercise.

The easiest way to add fibre to your diet is by eating more high-fibre rich fruits and vegetables. Aim to eat more fruit such as bananas, oranges, apples, strawberries and raspberries as well as vegetables, including carrots, broccoli, spinach and potatoes.

Beans and legumes are fibre-filled and can be added to salads, soups and homemade dip (as a creative topping).

Wholegrains are also a great way to add extra fibre to your diet. Choose breads such as rye, cracked wheat or pumpernickel – they’re dense and will leave you feeling fuller for longer.

Swap white rice for brown or wild rice or give bulgur wheat a go! When choosing cereals, look for ones that have more than five grams of fibre per serve and are not high in sugar.

If you tend to snack throughout the day, go for nuts like almonds and pistachios or pumpkin and sunflower seeds for a healthy alternative to the sugary treats. Just remember, some nuts can be very high in calories too.

Lastly, add some Slendier to your diet. From bean pastas to our staple konjac range, our products are high in fibre and low in calories – they’re great for your waistline without compromising on taste.