Berries are not only delicious, they’re also high in fibre thanks to the seeds. Plus, they’re loaded with antioxidants and vitamin C, and low in sugar. Add them to your morning yoghurt or porridge, eat them on their own as a snack or use them in desserts. Strawberries, blueberries and blackberries are also great fibre-rich options.
All grains
“In the UK, we don’t eat enough whole grains; many people don’t know what they are,” says Dr Federica Amati, author of Whole Grains. Everyone should know this.“Things like buckwheat, spelt, barley, and quinoa are great for increasing your fiber intake.” Whole grains work very well in place of traditional carbohydrates, like rice or pasta.
avocado
“Avocados have more fiber than most fruits and vegetables, and they’re a good source of healthy fats, both of which support your metabolic health,” says Dr. Leeming. “Eating avocados daily has been shown to increase levels of healthy short-chain fatty acids, which helps you feel full and satisfied longer.”
chia seeds
Chia seeds contain nearly 34 grams of fiber per 100 grams, making them one of the most fiber-rich seeds. “By adding a mix of different seeds and nuts to sweet or savoury dishes, you can get an extra boost of fiber,” says Dr Leeming. “Roast them and sprinkle them on salads or avocado toast, or have them with oats and wheat bran over berries and Greek yogurt for breakfast.”
This article was originally published by Vogue UK.
