How do you add extra fiber to your diet? And why is this so important? You can read it in this blog including a high-fiber recipe for an Indian dish.
Dietary fiber is an important part of our diet. They contribute to, among other things, good digestion and a saturated feeling. In addition, dietary fiber contributes to lowering the risk of cardiovascular disease, type 2 diabetes and colon cancer. Fibers cannot be digested in our small intestine, causing them to end up in the large intestine. Here they contribute, among other things, to forming a good stool. Fibers are divided into fermentable and non-fermentable fibers. Fermentable fibers are fermented in the large intestine, or broken down, by bacteria. Non-fermentable fibers cannot be broken down in the large intestine, but absorb moisture. These therefore mainly contribute to smooth bowel movements. Only plant products contain fiber, such as vegetables, fruits, legumes, nuts and whole grains.
The average intake of dietary fiber in the Netherlands is around 20 grams per day. It is recommended to get 30 – 40 grams of dietary fiber daily. This means that we can still use some tips to eat more fiber. Below are some tips to add more fiber to your diet.
5 x tips to eat more fiber
- Choose wholegrain products.Whole grain products contain more fiber because they are made from the entire grain. With white variants, these are removed, but this also removes the extra fibers. So replace white bread with wholemeal bread and opt for wholemeal paste, brown rice, wholegrain wraps etc.
- Add more plant-based products to your diet.As described above, only plant products contain fiber. By adding more plant-based foods to your diet, you automatically add more fiber. For example, opt for legumes instead of meat and spread hummus, peanut butter or vegetable spread on your (wholemeal) sandwich instead of cheese or cold cuts. This way you secretly add a lot of extra fiber in a day
- Eat at least 250 grams of vegetables and 2 pieces of fruit per day.In addition to many vitamins and minerals, fruits and vegetables also contain a lot of fiber. So make sure you eat at least the recommended amount of vegetables of 250 grams per day and 2 pieces of fruit. This will take you a long way every day. Since eating 250 grams of vegetables at once can be quite a lot, it is a good idea to eat more vegetables throughout the day than just with the evening meal. For example, put some slices of cucumber or tomato on your sandwich or snack on some bell pepper or carrots with a nice dip. For example, add fruit to your breakfast and/or eat another piece of fruit as a snack. If possible, try to eat the skin as well. These contain the most fibers. Some types of fruit you can’t eat the skin, but for example from apples and pears you can eat them fine if you have washed them well.
- Add nuts, seeds and/or seeds to your meals.Nuts, seeds and seeds are also good ways to get some more fiber. You can easily add it to almost any meal. Especially seeds such as flaxseed and chia seeds contain a lot of fiber. You can easily add this to your breakfast or make a chia pudding, for example. Also tasty through your breakfast are nuts and seeds, but also for a crunch through your salad. A handful of nuts is also a tasty and healthy snack.
- Drink plenty of water.Maybe not the first thing you expect when you start eating more fiber, but drinking enough water is extremely important here. Fibers swell and water is needed for this. If you do not drink enough water, you may suffer from unclogging because the stool cannot be kept supple. Eating more fiber and drinking water go hand in hand. Make sure you get enough water to keep the stool supple.
Do you eat quite little fiber now? Then don’t eat a lot of fiber at once, but build this up quietly. Despite the fact that fiber is incredibly healthy and important, it is wise to build this up slowly. Your body is not yet used to eating more fiber and can therefore rebel. This can lead to bloating or flatulence, among other things. By building this slowly, your body is more likely to adapt to the amount of fiber.
Main course – 4 people – 30 minutes
This chana masala is a popular Indian dish. Made with a delicious Indian spice mix and chickpeas
2 tin chickpeas (400
grams) 2 tins diced
grams) 150 ml water 1 onion
4 garlic cloves 1
jalepeño pepper 1 piece ginger (about 1 cm)
2 tablespoons garam masala
2 teaspoons cumin
1 teaspoon ground coriander
1/2 teaspoon turmeric
1 tablespoon lemon juice
Wholemeal naan bread, pita bread or brown rice
Greek yogurt to serve
Rinse the chickpeas and drain. Chop the onion and finely chop the garlic, pepper, and ginger. Heat a pan on heat with some oil and fry the onion, garlic, pepper, and ginger.