It is recommended that women aged 19-70 years old consume a minimum 25g dietary fibre daily (the adequate intake) to maintain their general health. Adolescent women aged 9-13 years old are aiming for 20g and 14-18 year old women aiming for 22g fibre daily. In pregnancy fibre demands increase to 28g daily.*
Achieving the fibre target based on your age group is your first step. From this foundation you can eventually build your fibre intake, slowly introducing your body to other/more fibre rich foods as the weeks go by, rather than all at once. It might be tempting to do it all at once but if you are going from a more processed diet to a whole foods diet it’s important you allow your digestive system to adapt to the increase fibre intake, else you may find you experience some cramping and flatulence and it’ll deter your progress. Slow and steady wins the race!
Feel free to use the following sample fibre rich meal plan to understand where fibre rich foods lie and how to include them. Adding or subtracting fibre as you need and based on your age or phase of life (i.e. pregnancy)
BREAKFAST:
- Start your day with a bowl of porridge or bircher muesli made with 1 cup of cooked oats (4g fibre) and topped with sliced banana (3g fibre) and a tablespoon of ground flaxseeds (2g fibre)
Morning Snack:
- Snack on a medium apple (4g fibre) with a tablespoon of almond butter (1g fibre )
- My favourite Almond Butter is by MANDOLE ORCHARD – not sponsored, just absolutely love – amazing product
Lunch:
- Have a juicy salad with 2 cups of greens (2g fibre), topped with half a cup of chickpeas (6g fibre), half an avocado (7g fibre), and a tablespoon of olive oil for dressing, of course adding all the other extras that you love like cherry tomatoes, capsicum, some sauerkraut will bolster this meal too – but this is a great foundation!
- Enjoy a whole grain roll (3g fibre) or 1/2 cup cooked quinoa (3g fibre) with the salad
Afternoon Snack:
- Munch on a handful of raw baby carrots (3g fibre) with hummus (2tbsp approx 1.8g) for dipping.
Dinner:
- Serve yourself a cup of cooked brown rice (3.5g fibre) topped with stir-fried vegetables like broccoli, bell peppers, and snap peas (6-9 grams of fibre depending on your quantity of vegetables of course
- This epic stir fry recipe below is from HEALTH ON A BUDGET (ebook – $13.99 available via the SHOP) and is the perfect recipe to bump up your fibre intake and balance the meal with healthy fats and protein. It’s even better that it’s a budget friendly recipe too.
Evening Snack:
- Finish your day with a small handful of almonds (3g fibre).
TOTAL FIBRE INTAKE = 50g – double the adequate intake!
Now, feel free to adapt your favourite whole food ingredients and recipes in here, but this is a great tool for you to refer to when you’re thinking about fibre intake.
Remember to drink plenty of water throughout the day to help fibre move through your digestive system smoothly. Additionally, listen to your body and adjust portion sizes and food choices according to your individual needs and preferences.
