Are you cornfused about fibre?

Did you know that corn is one of the highest forms of fibre. Did you know that fibre is REALLY important.

So… I am always food obsessed. I constantly look at everything I am eating and make sure I am getting every marco and micro going. Why? Probably because I am insane, but I also want to live forever. & I think I’ve got quite a good chance of that.

So at the moment, I am a little obsessed with three food areas. Potassium, Iodine and Fibre. Now we will save the other two for another random debate & for today I just want to rant about fibre…

Now you’re probably thinking… But you’re vegan, why are you worrying about fibre, don’t you get loads! Yeah I do. I get SO MUCH FIBRE! Sometime I worry I get too much fibre… Roughly, a lass of my size should aim for around 25g of fibre today, the smallest amount I have had in the last few weeks is 40g, & it’s not something I aim to overachieve on, it just happens *smiles smugly*. The reason why I stress about fibre is because I am reading so many studies from dietitians suggesting that as a country we do not eat enough fibre.

So why is eating fibre important… Let me share what I have learnt in the most simple terms.

Fibre helps you poop! – when you don’t have enough fibre in your diet your digestive system slows down & makes doodoos a no no. & let’s face it… No one likes feeling blocked up & poopy!

Some science stuff about cholesterol I don’t quite understand! – This is all stuff I have read from dietitians and journals, don’t forget that. I am no expert, I am just an obsessive food pervert! However the less fibre you consume the higher your risk for high cholesterol climbs. & if I’ve learnt anything from half my family having high cholesterol & being on all the pills, I know that it’s not a good thing to have!

Strokes! Heart Disease! – When did I start blogging about things so serious? With high cholesterol there is then a risk of heart disease & strokes, neither of these are good things!

Diabetes! – So… Did you know, people that have low fibre diets, will more likely eat unhealthy foods and as a result develop type 2 diabetes. I read this in an American Study, yeah I read journals on this stuff! Foods rich in fibre help prevent blood sugar spikes, those spikes could lead to diabetes, eat more fibre, have less spikes. See the link!?

Deficient in nutrients! – Throw in a (kind of) rhyme to bring it a little more upbeat, yeah? All those foods that are good for fibre are also good in other ways too, so if your low on fibre chances are your low in essential vitamins your body needs!

Rumbly Tummy! – Fibre slows down the digestion process making you feel fuller for longer. Plus think about it, if you feel fuller for longer you’ll eat less so you won’t be gaining any extra pounds. Just saying!

Sleepy! – Linking to diabetes that I mentioned earlier… up & down blood sugar levels leaves you feeling lethargic and sleepy, even if you’re getting all the sleep you need!

So that’s it. Fibre is really good for you… and guess what I just found out on a simple google journal search (other search engines are available)

‘Women should get about 25 grams a day and men at least 35 to 40, but the average person gets just 15 grams a day. Eating fiber-rich whole foods—not foods that tout “added fiber”—is the best way to increase your fiber intake, says Carolyn Brown, RD, a nutritionist at Foodtrainers, in New York City.

This is some good advice, even if Carolyn can’t spell fibre correctly, she still makes an excellent point… Silly Americans!

ANOTHER THING! – Just because I have said all this, don’t go out and eat 12 tins of corn, an avocado, with a side of wholemeal pasta and a 6 pears for dessert. From what I have read it’s recommended that women have 25g of fibre a day and men have 40g of fibre a day. However anything over 70g leads to negatives effect, like everything we eat, we shouldn’t over do it, and variety is EVERYTHIN’!! Too much fibre can lead to too much pooping & bloaty gas (no one wants that!)

 

With all that in mind, here is a list of foods high in fibre;

Corn, beans (kidney, soya, all the beans!), chickpeas, lentils, split peas, brown rice, whole-wheat pasta, brown bread, oats, barley, chia seeds, avocados, pears, apples, raspberries, artichoke, peas. broccoli, sprouts & almonds.

Basically loads of stuff. So you have no excuses. Go eat your fibre!

And finally… One of my favourite meals… & high in fibre as well of loads of other goodness!

Dhal

(serves 4)

Ingredients

Brown Rice

210g lentils

2cm fresh ginger

1 bay leaf

1 tbsp. coconut oil

1 large onion

2 tsp turmeric powder

1 tsp cumin

1 tsp garam marsala

pinch of chilli powder

pinch of salt

4 large tomatoes 

210g chickpeas

100g spinach

1 tbsp. fresh coriander

Method

Cook rice according to instructions on pack.

Place lentils, ginger, bay leaves and cinnamon in a large saucepan with 600ml of cold water.

Bring to the boil, then reduce the heat to a medium heat & simmer, keep stirring to prevent sticking for 15 minutes or until lentils turn a little mushy, you may need to add more water.

Heat the oil in a large frying pan over a high heat. Add the onion and cook for 1 minute, then reduce the heat for another 4 minutes. Stir in the garlic, turmeric, cumin, garam marsala & chilli and cook for a further minute. Add salt.

Chop tomatoes and add them to the onion mix with the chickpeas. Cook for another 2 minutes.

Add the lentils and spinach to the pan and mix well. Cook for a further 3 minutes, stirring constantly so the lentils don’t stick.

Finally, stir in fresh coriander and serve with rice.

(You can always treat yo’ self and add a poppadum or naan bread :D!)

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