Do you struggle to consume enough fibre each day?
The minimum dietary fibre recommendations are 30 grams for males and 25 grams for females. Consuming enough fibre ultimately comes down to your food choices, and at times it can be particularly challenging to consume enough fibre, especially if your daily calorie intake is low. Therefore, making a few simple swaps within your current dietary pattern could be the boost you need to achieve your targets! In the diagram above we’ve suggested some higher fibre alternatives for each macronutrient, and we’d love to hear your favourite high fibre foods and meals in the comments!
Also, just to clarify, we aren’t suggesting that the food sources on the left are unhealthful or should be avoided, as they’re perfectly nutritious options! We’re just using them as examples of commonly consumed low fibre foods which predominately contain fat, carbohydrates and protein.
As a bonus tip, try consuming a variety of fibre types during the week, which helps improve microbial diversity in the gut. For example, having a mix of rice, pasta, quinoa and couscous as your wholegrain sources, plus plenty of fruits, vegetables, nuts, seeds and legumes.
To hear us chat more about this topic, make sure to tune into episode 81 of “The Bodybuilding Dietitians” podcast!