Looking to eat more fibre in your diet? A plant-based or vegan diet is the best way to eat more fibre, naturally and tastefully! The options are truly unlimited, so let's take a look at the best sources of fibre on a vegan diet.
Dietary fibre is a type of carbohydrate your body can't digest, unlike other carbs which are broken down into sugar. It is basically the indigestible parts of plant-based foods. So how can fibre be important if you can't digest it?
The fibre you consume in food passes into the intestine, absorbs water, and creates "bulk" so that the muscles in the intestine can push waste out of the body. Without eating enough fibre, you could experience a variety of health issues, some as serious as cancer.
Most of us need to consume more fibre in our diet, and the importance of fibre in the diet cannot be overstated.
The benefits don't stop here! Fibre may not be the most exciting nutrient for many people, but there's so much to be gained from consuming it. In fact, you may even live a longer life if you consume enough fibre!
For both men and women up to the age of 50, the daily intake for dietary fibre should be 38 grams and 25 grams, respectively. After the age of 50, fibre needs decrease.
Because fibre is the part of fruits and vegetables that your body doesn't digest, low-fibre foods are much more limited, and typically not vegan friendly: meat, eggs, cheese, butter, curd, processed meats, dairy, and so on.
The good news is that there are plenty of high-fibre vegan foods, and they can all be easily found at your local produce stand or grocery store, and they're much more affordable (and healthier) than animal products.
Not only are all these foods rich in fibre, they’re absolutely delicious and are commonly eaten in Indian cuisine, which is a win-win for vegans in India!
There are many ways to increase your fibre intake each day. You can do this by following these helpful tips:
Because fibre absorbs water, it's important to consume more water after having meals or snacks with fibre-rich foods.
A high-fibre diet contains foods that have at least 5 grams of fibre per serving, or more. As one should expect, a high-fibre diet contains a lot of fibre!
On the other end, low-fibre diets can lead to constipation, abdominal pain, gas, bloating, and weight gain. And over time, a diet low in fibre can cause serious health issues, as mentioned above.
Not all fibre is created equally, there are actually three different types of fibre that we need to consume.
Getting hungry? Try our very own high-fibre vegan recipes!
If you enjoyed this blog post, check out some of our other blogs on vegan nutrition!