How to get your fibre
The consume of fibre for an average person is approx. 17 g per. day, however, it is recommended that you get between 18-30 g a day!
Consider some of these possibilities getting your share of fibre:
- A portion of whole grain pasta – 7 g
- 1 dl. of wheat bran – 10 g
- 2,5 dl of oats – 10 g
- A big backed potato (with peel) – 4 g
- A mango – 4 g
- 80 g of mixed nuts – 5 g
- 85 g of almonds – 6 g
- A portion of peas– 7 g
- 2,5 dl of sunflower seeds– 10 g
- A big cauliflower – 10 g
You can ensure that you meet your daily requirement of fibre by increasing your intake of water, vegetables, lettuce, corn, nuts, leguminous fruit and natural rice. At the same time you should limit the amount of refined food.
Fibre helps encourage your digestion as well as plenty of water and aids the body in sending poison- and waste products further in your body’s intestine system, so they are not consumed by the body, which can harm many of the muscles’ mechanisms.
You should always remember to drink plenty of water, when you supply the body with fibre, as fibre absorbs the liquid.
Below, you will learn precisely how to approach the jungle of products and temptations. You ought to consider the below mentioned, when you shop at the grocers and when you prepare your goods.
Eat vegetables every single day and steam them so they preserve their crispness. Over boiled vegetables loose fibre and important nutrients! When you e.g. are boiling coarse pasta, potatoes or other things, it is a good idea to put the vegetables in a strainer on top of the saucepan, so they can steam off. Remember to put the lid on.
The outer layer has been removed, when the corn is refined. That is the layer that protects the inner part of the corn. But it is the shell that contains all the valuable fibre and nutrients! Choose breakfast products with whole meal - or whole grain bread, coarse pasta, flour, natural rice and wild rice.
From today you should forget all about white refined food. That is white rice, pasta made of wheat flour, white bread etc.
Remember that the manufacturers also focus on this point, because white refined wheat flour is easy to work with when pasta and bread is to be manufactured.
Many manufacturers have started to write “spelt” bread on the packets, but they are allowed to write this, in spite of e.g. only 20% of the bread consisting of spelt flour and the last 80% white refined wheat flour! Remember to look on the back of packets before you buy, or even better, bake the bread yourself from Spelt- or Emmer flour. You can also add extra coarse grains, which can be bought separately.
In the same way the shell of the corn contains important fibre and nutrients, so the same thing applies in regards to your vegetables. Do not peel your potatoes! Wash and scrub carefully, this also applies to carrots and other root vegetables.
- Replace the boiled potatoes with baked potatoes and also remember to eat the skin!
- Enjoy a big and crisp lettuce for lunch with nuts and seeds for extra flavor.
- Eat lentils, natural rice, beans in your soup and mixed stew.
You have heard it before and now you will hear it again. Replace candy, potato chips and cake with healthy and fresh fruit, both morning and afternoon. You should make sure to eat at least 5 pieces of fruit a day.