Great contributions Mel and Samantha and these are definitely great ways to incorporate a higher fibre diet.
There are three types of fibre found in foods; Soluble, Insoluble and Resistant Starch.
Each fibre has a different role in the bowel to help with laxation, so it depends what reason your doctor has encouraged a higher fibre diet.
Soluble fibre helps to bulk up the stools and thus lower total cholesterol, whereas Insoluble fibre helps provide a smooth motion, regularly.
Resistant Starches provide a fuel source for our good gut bacteria.
Oats, Psyllium, Barley and Legumes (baked beans, chickpeas etc) are really good sources of soluble fibre. Cereals with Barley and Oats such as Goodness Superfoods and added Psyllium such as Guardian are greeat ways to get a high amount of fibre in your diet.
Insoluble fibres are mostly found in wheat brans, seeds/nuts and skins fruits and vegetables and as other dietitians have already recommended swapping some white refined cereals, breads and flours and eating fruit/veg with the skin can contribute to an increased intake of insolukle fibre. Adding linseeds and chia seeds to yogurt or cereal or in baking is a good way to also include more healthy fats and fibre in your diet.
Resistant Starches are found in cold rice and potato, both traditionally discouraged as they often tend to increase blood glucose levels rapidly due to their high GI. However if cooked and eaten the next day cold ina a rice salad or potato salad have a slower effect on your blood glucose and can improve your bowel flora.
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