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Q&A with Australian Health Practitioners
What are some good sources of fiber?
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My doctor says I need to increase the fiber in my diet. What are some good sources? -
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Samantha Ling
Dietitian, Nutritionist
Samantha is an Accredited Practicing Dietitian (APD), consultant and food and nutrition enthusiast. Samantha works in a private practice on the Central Coast, NSW, Rostant … View Profile
Dietary fibre is a plant based substance only found in plant based foods such as:
- Breads, cereals, rice and pasta - particularly wholegrain and wholemeal varieties
- Fruit
- Vegetables and legumes (eg. chickpeas, lentils, kidney beans, baked beans etc)
- Nuts and seeds
To increase your fibre intake:
- start the day with a high fibre breakfast cereal or multigrain toast
- add nuts and seeds to your main meals or as a snack
- swap to multigrain or wholemeal bread instead of white
- try adding legumes to saucy dishes or having baked beans on toast
- replace white flour with wholemeal flour in recipes
For more information and ways for you to increase fibre in your diet it might be worthwhile visiting an Accredited Practicing Dietitian.Report this post
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Melissa Adamski
Dietitian, Nutritionist
I am an Accredited Practising Dietitian (APD) with over 15 years’ experience working as a dietitian – advising both businesses and patients. I am founder … View Profile
Great answers from Samantha!
You can also start to look at different grains and exciting recipes to experiment with! For example quinoa is a grain that is becoming more popuar even though it has been a staple grain in South America for hunderds of years- there are some great recipes around.
Also chia seeds are a source of fibre- great for sprinkling through salads, on cereal or baking with!Report this post
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Peta Adams
Dietitian
I am an Accredited Practising Dietitian locally born and working within the Riverina.I have a passion for helping people to achieve their nutrition goals, coaching … View Profile
Great contributions Mel and Samantha and these are definitely great ways to incorporate a higher fibre diet.
There are three types of fibre found in foods; Soluble, Insoluble and Resistant Starch.
Each fibre has a different role in the bowel to help with laxation, so it depends what reason your doctor has encouraged a higher fibre diet.
Soluble fibre helps to bulk up the stools and thus lower total cholesterol, whereas Insoluble fibre helps provide a smooth motion, regularly.
Resistant Starches provide a fuel source for our good gut bacteria.
Oats, Psyllium, Barley and Legumes (baked beans, chickpeas etc) are really good sources of soluble fibre. Cereals with Barley and Oats such as Goodness Superfoods and added Psyllium such as Guardian are greeat ways to get a high amount of fibre in your diet.
Insoluble fibres are mostly found in wheat brans, seeds/nuts and skins fruits and vegetables and as other dietitians have already recommended swapping some white refined cereals, breads and flours and eating fruit/veg with the skin can contribute to an increased intake of insolukle fibre. Adding linseeds and chia seeds to yogurt or cereal or in baking is a good way to also include more healthy fats and fibre in your diet.
Resistant Starches are found in cold rice and potato, both traditionally discouraged as they often tend to increase blood glucose levels rapidly due to their high GI. However if cooked and eaten the next day cold ina a rice salad or potato salad have a slower effect on your blood glucose and can improve your bowel flora.
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