Tutorial 4.1 How to Increase Fibre Intake

Improving your fibre intake can be achieved through the following strategies:

1. Whole-Food Carb Sources: Choose whole-food carb sources that naturally contain fibre. These include fruits, starchy vegetables, legumes, and whole grains.
2. 
   Include Veggies in Meals: Eat lots of vegetables, particularly non-starchy ones, as they are low in calories and high in nutrients, including fibre.
3. Eat Popcorn: Popcorn is a whole grain that delivers 4 grams of fibre per ounce (28 grams). That's 3 cups of air-popped popcorn. 
4. Snack on Fruit: Individual pieces of fruit, such as an apple or pear, make great snacks because they're tasty and portable.
5. Gradual Increase: Increase your fibre intake gradually to avoid digestive discomfort. Start with one new fibre-rich food per day.
6. Drink Lots of Water: Drinking plenty of water is crucial when adding more fibre to your diet, as it helps reduce potential digestive issues.
7. Choose Brown or Wholemeal: Opt for brown or wholemeal pasta and rice over white alternatives.
8. Consume Fruits and Vegetables: Try and consume at least 5 vegetables and 2 fruits per day.

Remember, it's recommended that women aim for 25 grams of fibre daily and men 38 grams. However, increasing your fibre intake should be done gradually to prevent digestive discomfort.

Quiz

4.4 Self Reflection Exercise. Nominate your personal top 3 out of 8 ideas to improve your fibre intake. Make sure it is reasonable and attainable!

Chapter Modules

4.1 How to Increase Fibre Intake

4.2 Foods High in Fibre

4.3 Soluble vs Insoluble Fibre

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