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Get More Fibre Into Your Diet: Foods That Will Change Your (Gut’s) Life + Recipe Ideas

If you’re on the quest to become more fibre-licious, you need to know what you should be eating, how much needs to go down your gob, and tips and tricks to keep you coming back for more!

Find out what foods are uber rich in fibre, how much you should be eating a day… plus awesome recipes ideas that’ll give your digestive tract some serious TLC.

Foods That Are Rich In Fibre

  • Pulses: foods that grain legumes are often referred to as pulses, including lentils, field peas, broad beans, chickpeas, lupin and mung beans.
  • Fruit: most fruits contain a good amount of fibre per serve, however raspberries, apples (skin on) and mango are considered ‘high fibre’.
  • Nuts: in particular almonds, hazelnuts and pistachios.
  • Seeds: there are a bunch of options out there. Our favourites are chia seeds, flax seeds and pumpkin seeds.
  • Vegetables: dark coloured varieties generally contain the highest amount of fibre, such as broccoli, beetroots and carrots. Corn is also a great choice.
  • Whole Grains: refined grains are usually stripped of a lot of their fibre content, so make sure you opt for more ‘whole’ products, for example brown rice over white, and quinoa over pasta. Oats are another great source of fibre, containing both insoluble and soluble components.

How Much Fibre Do You Need Per Day?

Adults should be eating about 30g of fibre per day… but what does that look like exactly?!

½ cup of rolled oats contains about 4g of fibre, while ½ cup of black beans contains a whopping 9.6g! So how do you keep track?

Short of weighing and counting every meal you consume there are two ways you can go about it.

  1. Utilise the services of a meal prep company who’s dietitian and chef prepare and portion meals for you. Not only does this save you from having to figure these sorts of things out - it also means less time in the kitchen!
  2. Choose foods that are high in fibre and ensure you regularly incorporate these into your diet.

Leaning towards option 2? Read on!

High Fibre Recipes That Are Yum For Your Tum!

Note: All recipes serve one

PEANUT BUTTER OVERNIGHT OATS

Ingredients

  • 1/2 cup (120 ml) unsweetened plain almond milk
  • 3/4 Tbsp (9 g) chia seeds
  • 2 Tbsp (32g) natural salted peanut butter or almond butter (creamy or crunchy)
  • 1 Tbsp (15 ml) maple syrup (or sub coconut sugar, organic brown sugar, or stevia to taste)
  • 1/2 cup (45g) rolled oats

Topping

  • ½ Sliced banana
  • 1 handful of mixed berries
  • ½ Tbsp. Flaxseed meal or additional chia seed
  • ¼ cup Granola

Method

  • Mix ingredients thoroughly in a sealable container, so blended evenly.
  • Seal container and place inside fridge overnight.
  • Before eating the next morning add toppings.
  • Serve and enjoy!

CHICKPEA SALAD WRAPS

Ingredients

  • 3/4 cup cooked chickpeas, drained (if using canned, rinse them well)
  • 1 cup baby spinach, chopped
  • Sprinkle finely chopped red onion
  • Juice of 1 large lemon

Dressing

  • 1  Tbsp. fresh cilantro, chopped
  • 1 tsp. Dijon mustard
  • 1/4 of a garlic clove, minced
  • Sprinkle of ground cumin
  • 1/4 tsp. smoked paprika
  • Freshly ground pepper
  • Large lettuce leaves

Method

  1. Mix drained chickpeas, spinach and onion in a large bowl.
  2. Mix the lemon juice, cilantro, mustard, garlic, cumin, and smoked paprika until well combined in a separate bowl.
  3. Add dressing tpp the the chickpea mixture and stir well. Add pepper to taste. Leave to marinade for 10-15 minutes.
  4. Wash and dry large lettuce leaves.
  5. Scoop salad mixture into a large lettuce leaf, leaving enough room to fold lettuce like a wrap.
  6. Enjoy!

KALE AND QUINOA BOWL

Ingredients

  • 1 cup cooked quinoa
  • 1 bunch kale, de-stemmed and roughly chopped
  • 1 Tbsp.  olive oil
  • 1 cup of diced sun-dried tomatoes
  • Juice from 1/2 large lemon
  • Salt and pepper
  • ¼ cup slivered almonds OR parmesan cheese (optional)

Method

  1. Cook quinoa according to instructions on packet.
  2. In a wok, heat half of oil. Add kale, toss to cover in oil. Add ¼ cup of water to wok and cover for 3 minutes.
  3. Uncover wok, toss kale, turn down heat and continue cooking until soft. Salt and pepper to taste.
  4. Add quinoa and sun-dried tomatoes to kale mix and toss to combine. Add lemon juice and remaining olive oil.
  5. Optional: add toppings to serve

Things To Remember When It Comes To Eating Fibre

  • Make sure you drink lots of water. Your digestive system needs water in order to use fibre efficiently, so make sure you don’t become dehydrated!
  • If you switch from a low to a high fibre diet suddenly you may experience stomach cramping and/or painful wind. Implement dietary changes slowly in order to avoid this.
  • Eating too much fibre can interfere with the absorption of other minerals, such as iron, zinc and calcium. While this is uncommon and not of huge concern, it does serve as a reminder that BALANCE is the key to a healthy diet!
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