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10 fibre-boosting tips for optimising health

10 fibre-boosting tips for optimising health

10 fibre-boosting tips for optimising health

A high-fibre diet can ward off diseases, obesity and inflammation. Here are tips on how to introduce more into your diet.

Load up on your fruit, vegetables and wholegrains as research from the University of Illinois has found that dietary fibre reduces brain inflammation during ageing.

When humans age, immune cells in the brain become chronically inflamed. The inflammation causes the production of chemicals that impair cognitive and motor function.

However, the researchers found that fibre promotes the growth of good bacteria in the gut which have anti-inflammatory properties.

10 fibre-boosting tips for optimising health:

1.  Instead of white bread, rice and pasta, go for grain-based or wholemeal varieties of bread, and brown or wholemeal varieties of rice and pasta.

2.  When buying cereals, look for wholegrains. Choose products with wholegrain ingredients at the beginning of the list (wheat, brown rice, barley, oats, rye, millet, sorghum or triticale etc) and look out for words such as whole, wholegrain, mixed grain, cracked, flaked or kibbled next to the name of the grain.

3.  Add legumes such as baked beans, kidney beans, lima beans, soybeans, chickpeas, dried peas and lentils to soups, casseroles, salads and sauces.

4.  Sprinkle chopped fresh or dried fruits, wheatgerm or seeds on breakfast cereal.

5.  Try a handful of dried fruit and nuts as a snack or add some nuts to a stir-fry.

6.  Instead of a milkshake, try a fruit smoothie made with a banana or other fresh fruit. You may also wish to add in rolled oats as an additional fibre boost.

7.  Eat unpeeled fruits such as apples and pears, and vegetables like potatoes wherever possible as the skins are a valuable source of fibre.

8.  Skip fruit juices as they contain virtually no fibre and go for a fresh piece of fruit instead.

9.  Instead of sour cream or cream cheese-based dips, try a spicy bean dip or some hommus, which is made with chickpeas

10. Look on the nutrition panel of food products and choose those which provide at least 2 grams of dietary fibre per serve.

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