A high fibre diet is one of the best things we can do for our digestive health, yet recent reports from the NHS say that the average person is consuming a meagre 18g a day. So, how can you start to increase the roughage in your diet? Nutritionist Shona Wilkinson shares her top high-fibre ingredients…
As well as being packed with healthy fats, avocados are also a great source of fibre. “One medium avocado will give you up to 13g,” says Shona, “This is almost half of your daily recommended amount.”
Corn is well-known for being a fantastic source of insoluble fibre as it can often be seen in our stools. If you want to get an added boost of nutritional benefits, try purple corn instead. “Its purple colour comes from the high levels of anthocyanins, which are plant pigments with antioxidant properties,” explains Shona.
Artichokes are commonly thought of as a vegetable however they are actually a large thistle that’s part of the sunflower family. Shona says: “As well as supporting elimination of toxins through the liver and protecting liver cells from damage, artichokes pack a punch with around 6.5g of fibre.”
Need an excuse to indulge in something sweet? Dark chocolate is surprisingly high in fibre, which is due to the cacao beans. “When looking at dark chocolate try to find one with a 70% or higher cocoa content,” says Shona. “A 100g bar will give you up to 11g of fibre.”
Fresh coconut chunks are a handy snack and available in most supermarkets. Most packets are also very low in sugar and carbohydrates. “Coconut is naturally high in fibre – 100g will give you up to 9g of fibre,” says Shona.
Read the rest of the article in issue 2 of Healthy Diet!