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How to increase your fibre intake

Increasing your fibre intake is important for maintaining a healthy digestive system and overall well-being. Here are several ways to increase your fibre intake:

  1. Consume more fruits and vegetables: Fruits and vegetables are excellent sources of fibre. Include a variety of them in your daily meals. Berries, apples, pears, bananas, oranges, broccoli, carrots, Brussels sprouts, and leafy greens like spinach and kale are particularly high in fibre.

  2. Choose whole grains: Opt for whole grain versions of bread, pasta, rice, and cereals instead of refined grains. Whole grains such as quinoa, brown rice, whole wheat bread, and oatmeal are rich in fibre.

  3. Include legumes and beans: Legumes and beans, such as lentils, chickpeas, black beans, and kidney beans, are high in fibre and protein. They can be added to soups, salads, stews, or used as a base for vegetarian dishes.

  4. Eat more nuts and seeds: Almonds, chia seeds, flaxseeds, and sunflower seeds are good sources of fibre. Snack on them or sprinkle them on top of salads, yogurts, or smoothies.

  5. Consume more high-fibre snacks: Replace processed snacks with high-fibre alternatives. Choose raw vegetables like carrots and celery sticks, fresh fruits, or a handful of nuts as healthy snacks.

  6. Include bran in your diet: Bran, such as wheat bran or oat bran, is high in fibre. You can sprinkle it on top of cereals, yogurts, or use it in baking recipes.

  7. Add psyllium husk: Psyllium husk is a natural source of fibre and can be added to smoothies, yogurt, or used in baking.

  8. Drink plenty of water: When increasing your fibre intake, it's important to drink enough water to help the fibre move through your digestive system smoothly.

  9. Gradually increase fibre intake: To avoid digestive discomfort, gradually increase your fibre intake over time rather than making sudden drastic changes.

Remember to consult with a healthcare professional or registered dietitian if you have any specific dietary concerns or health conditions before making significant changes to your fibre intake.

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