Tutorial 4.2 Foods High in Fibre

Here are some foods that are high in fibre:

1. Flax Seeds and Chia Seeds: These seeds are not only high in fibre but also packed with healthy fats and protein.  
   
2. Fruits: Apples, bananas, and other fruits are excellent sources of fibre.
3. Vegetables: Broccoli, carrots, and other vegetables are rich in fibre.
4. Legumes: Lentils, split peas, black beans, and pinto beans are all high in fibre.
5. Whole Grains: Foods like oats, quinoa, and brown rice are great sources of fibre.
6. Nuts and Seeds: Apart from flax and chia seeds, other nuts and seeds are also high in fibre.

Remember to incorporate a variety of these foods into your diet to ensure you're getting all the benefits fibre has to offer.

Quiz

4.5 Solve this puzzle to find the mystery dessert. Hint: 2 words (6, 5) [ _ a _ a _ a,  s p _ i _ ]

4.6 Improve your Fibre Knowledge. Complete this table of at least 5 nuts and 5 seeds.

                    Nut                       Seed
    1.
    2.
    3.
    4.
    5.

4.7 World Food Reporter: Name 3 different legumes-based meals, and identify the different world regions they come from. 

Extended Exercise

Design a Menu. Use a selection of the above fibre groups to design a complete menu. Create a tasty entrée, main course, and a dessert featuring these high-fibre foods. Briefly outline your menu with some suggestive selling ideas. e.g. “Enjoy this hearty meal complemented by our seasonal fruits inspired dessert”.

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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