The Australian dietary guidelines recommend that women consume a minimum of 25g of fibre per day from whole food sources. If you read my previous post about Gut Health at Menopause, you will understand why it's so important. In this post, you'll find a guide to fibre-rich food sources that you can incorporate into every meal and snack. Remember to aim for at least 2 servings of fruit and 5 servings of vegetables per day.
Cultivating Gut Health
The following food sources provide an abundance of vitamins, minerals, and fibre, making it a breeze to hit your daily fibre and nutrient goals.
Fruits
Incorporate fruits like apples, pears, berries, oranges, and bananas into your daily diet. These fruits are not only delicious but also packed with fibre.
Vegetables
Load up your plate with vegetables such as broccoli, spinach, kale, carrots, cauliflower, and Brussels sprouts. These veggies are excellent sources of fibre.
Legumes
Include legumes like lentils, chickpeas, black beans, kidney beans, and edamame in your meals. They are high in fibre and can be added to soups, salads, or stews.
Whole Grains
Opt for whole grains such as oats, brown rice, quinoa, barley, and whole wheat bread or pasta. These grains provide a good amount of fibre and other essential nutrients.
Nuts and Seeds
Snack on nuts and seeds like almonds, chia seeds, flaxseeds, and pumpkin seeds. They are not only rich in fibre but also provide healthy fats and protein.
Snack on High-Fibre Foods
Choose snacks like popcorn, whole grain crackers, and raw vegetables with hummus for extra fibre throughout the day.
Smoothies
Blend fruits and vegetables into smoothies. Add ingredients like spinach, kale, berries, and a tablespoon of chia seeds or flaxseeds to boost the fibre content.
Daily Fibre Tips
Read Labels
When buying packaged foods, check the nutrition labels for fibre content. Aim for products with higher fibre content and minimal added sugars.
Hydration
Drink plenty of water throughout the day. Fibre absorbs water, so staying hydrated helps fibre move smoothly through your digestive system.
Gradual Increase
If you're not accustomed to consuming high levels of fibre, gradually increase your intake to prevent digestive discomfort.
Cultivating gut health can be easy. By incorporating these whole foods into your daily meals and snacks, you can easily achieve your goal of 25 grams of fibre per day. Remember to maintain a balanced diet and consult with a healthcare professional if you have specific dietary concerns or conditions.
Hello, I'm Melanie Briony, a fitness, nutrition, and lifestyle coach dedicated to empowering women over 40 to embrace their best years with optimal health, fitness, and wellness. Menopause is a natural phase that affects every woman who lives long enough, and knowledge is power in making informed choices. Whether you're just starting to notice hormonal changes or fully immersed in menopause, proactive support is available. There's no need to wait for a crisis—with abundant information and resources, you don't have to navigate this journey alone. If you're seeking guidance, support, and motivation, you've found the right place. Together, we'll enhance your existing knowledge and equip you with additional skills for this phase of life. Prioritising health and wellness is crucial for emerging from menopause feeling strong, mentally sharp, and ready for what's next. You can learn about my Resilient Woman Coaching Program or grab yourself a FREE copy of my Weight Loss - A holistic Perspective E-Book. Got a question for me? Why not send me a message and tell me what changes you are wanting to make. I look forward to hearing from you.
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