Health is the foundation of a better lifestyle. To reach your personal health goals, you must know what foods are best for you. One nutrient to take note of is fiber. Fibres are small and contain many essential nutrients that provide many benefits such as promoting digestive well-being, improving your heart health, lowering your risk of certain diseases, reducing the risk of some cancers, and also providing an energy boost throughout the day. With so many potential applications of dietary fibre, it makes sense to not only eat enough but also consume high-quality foods that can supply you with all the necessary nutrients.
To get all the nutrition you need from your food, make sure to drink plenty of water and eat lots of fruit and vegetables, including legumes and nuts and seeds. What’s more, there are several fibre options that aren’t just filling; they help lower cholesterol, regulate blood sugar levels, keep you regular (like in your bowel movements), and boost your immune system. We have prepared six of our list of top sources of various types of plant-based fibre and a few ways to incorporate at least one of them into your diet and stay fit. So let’s take off!
Plant Protein Sources
Eggs- one whole egg or two eggs- half
Citrus fruits, berries, peaches, apples- one fresh medium size orange- one medium sized apple- One large banana
Papaya- two whole papayas- one ripe one.
Olive oil – olive oil
Nuts and Seeds
Almonds – Almond flour and almond butter
Cashews (walnuts) – cashew flour for baking and peanut butter for snacking purposes
Walnut chips (flakes) -one crunchy bag of walnuts
Pine nuts – dried pine nuts- Almond butter and nut butter
Sunflower seeds – almond flour and sunflower seed powder
Sesame seeds – sesame flour and sesame seed powder
Brazil nuts – Brazil nuts flour and almond butter
Cashew butter – Cashew dough for making smoothies
Tofu- one serving- one tablespoon of tofu is healthy for you
Almond milk powder is very good in increasing potassium and calcium intake
Coconut milk is another great alternative
Peanut Butter (coconut butter)- It comes without the palm oil and is a healthier choice
Walnut meal is rich in B vitamins which are important in the development of bones and teeth
Almonds make the perfect snack as they are packed with omega 3 fatty acids which helps to reduce the risks of coronary heart diseases. They are low in sodium and fat and are also packed with magnesium that promotes blood flow to the brain and body cells
Chia seeds- a staple during hot summer days when the air’s temperature rises
Edamame beans are also known to be full of fibre, protein and other essential nutrients including iron, phosphorus, magnesium and potassium. If you want to add these into your meals that will aid digestion and avoid bloating, you can buy readymade edamame beans or get them ready-made. Make sure to soak them for about 30 minutes before using.
Flaxseeds are popular for their high amount of Omega 3 fatty acid in each, however, chia oil has greater bioavailability. Hempseed oil is a mixture of flaxseeds and hemp seeds, which have similar properties and absorb differently than linseed oil (chia). You can easily mix up different hemp oils by adding some extra virgin coconut oil. For example, you can either try 1 tbsp hemp seed oil or 2 tbsp hemp seed oil to 1 tsp cottonseed oil like hemp seeds or use hemp seed oil instead of lard for frying. Edible hemp seeds include both hemp seeds as well as hemp seeds flour or hemp flour (1 tbsp). Adding it into your morning cereal may increase its overall absorption. Try adding a spoonful of oil to your oatmeal and enjoy it with some berries. Use hemp seeds (flour) as a bread substitute, sprinkle on top of salads, or bake them into muffins and cookies. Dried hemp seeds make a quick snack and if you wish to enjoy this type of snack even longer, you can freeze them out and serve them next time you crave something sweet. You can also grind hemp seeds into dry powdered form and eat them as ice cream, candy, or chocolate. You can store the hemp seeds in a bowl or jar and put it next to your favourite recipes. Hemp seeds come highly recommended when trying to lose weight. As they are packed with healthy fats, protein, and numerous minerals like zinc among others, they are easy to digest. While eating too much processed foods and fast food can lead to obesity, consuming hemp seeds, especially those that have been soaked in water, promotes hydration, keeps you fuller, and adds a lot of flavour to your cooking. Do not overdo consumption of hemp seeds as too much of it may cause liver damage. However, when consumed properly, hemp seeds are a great addition to a balanced diet.
Cereal Crackers, Rice Cereals, Pasta Oats, Corn Flour
If you are looking for vegan alternatives to grain that might be causing you constipation, rice cereals are a great option for you. These are made with white rice, whole wheat, brown rice, pearl barley or oats mixed together to create the best results. Wheat rice cereal is used mainly for breakfast on its own and you can mix it with anything like pasta, pizza, casseroles, pancakes, porridge, pancakes, biscuits, rolls, waffles, quiches and croissants among others. Brown rice cereal is also a good source of calcium, fiber, iron, Vitamin E, K and niacin which help boost immunity, prevent osteoporosis, manage diabetes, prevent cancer, improve the digestive tract and reduce inflammation. When looking for vegetarian alternatives to grains, corn flakes are the perfect solution as they are available in many different forms. Look for ones, such as tortilla, chapattis, pita, flatbread, and corn chips. Corn flakes are versatile and do not require water to cook in. Also, they do not need to be washed when you want to eat them. Cooked or fried corn kernels with herbs are a wonderful way to add a little flavor and nutrition without a significant change in texture. This can be done in a skillet, oven, or microwave and the end result is crisp, tasty corn on the inside. Corn chips are a delicious alternative to potato chips because they are healthier; lower in carbohydrates, rich in antioxidants, and they offer more taste. They also make a fantastic snack for kids as young children love them.
You will find almost everything in season in your supermarket and most grocery stores also sell frozen or canned veggies as well as soups and sauces. Pick the kind and variety of vegetables you are going to use for your dish of choice and pack it all in the same container. This saves space and ensures that you don’t run out of healthy vegetables before you get to the main course. Also, vegetables are easy to prepare and are easy to transport to your table at any time of day. For instance, you can grab the leftover tomatoes from your garden at lunchtime and have a salad in half the time, you do not need to wait until dinner to pick greens, broccoli, cucumbers, tomatoes, peppers, onions, etc. You can get your daily dose of vegetables with sandwiches, muesli, wraps, salads, curries, burgers, or pizzas. Just remember that the quality of vegetable goes down the further away from home you go. Always wash your veggies before cooking and keep them covered so that moisture does not get lost. Some common uses of veg include:
Mashed green vegetables
Soups, gravies, stews, and sauces
Dips, spreads, jams, jellies, syrups, shakes, and desserts
You will get your fruits and veg regularly in packets, cups, bottles, jars, bags, packages and cans. Most food stores carry pre-packed packs that are convenient to use and are priced just right. Instead of purchasing things individually when you are running out of space, you can buy a packet, and then simply leave them in the fridge while preparing another dish or snack. Packaged food is safe for long term storage due to their preservative content. Keep your packaged food in a cool place of the refrigerator for a couple of days and then once they get cold, refrigerate them and enjoy them.
Raw Fruit Juice
Fruits are rich in natural sugars and fiber and are not just limited to apples, oranges, grapes, bananas etc. A glass of raw juice is a wholesome healthy option, filled with beneficial antioxidants (found in citrus fruits) and vitamins and minerals like potassium, riboflavin and selenium, folate, copper, vitamin C, and vitamin K. Raw fruit juices that contain raspberries or blueberries are also packed with antioxidants called anthocyanins, which fight free radical damage to your cells. Strawberries and blackberries are the perfect choices when buying fresh or frozen fruit. Once you have eaten some fresh fruit, always ask yourself whether you enjoyed it or is it bitter? Another tip is to use fruit peelings in dishes and salads. All-natural spices can add flavour without having to take extra calories.
Almonds – Nuts are rich in various