Fibre is an important part of a healthy balanced diet. It can help improve digestive health,prevent heart disease and diabetes. Shockingly, the Health Ministry survey showed that 94 per cent of Malaysian adults do not eat enough fresh fruits and vegetables.

To increase your fibre intake, you don’t need to eat your way through a bag of lettuces or empty a box of over-the-counter supplements.

Here are five easy ways to work fibre into your food routine.

1. Eat cereal for breakfast. A bowl of healthy cereal is one of the healthiest breakfasts you can eat if you make the right choice. Cereal such as steel-cut oats, oat bran, and quinoa are all whole-grains, packed with fiber, and if you don’t pick a flavored version, contain zero sugar. For bonus fibre points, you can throw in fresh fruit to up both the flavor and the nutritional value of the cereal.

2. Substitute white foods for whole-grain options. White foods such as white bread and white rice are more processed and lower in fibre than their whole-grain equivalents. Therefore, replacing all the white with whole grains and fibrous options is an easy way to up your fibre intake.

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5. Replace your snacks with fruits and vegetables. Packaged snacks such as potato chips and biscuits are usually low in nutritional value. However you can swap for alternatives such as fruits and vegetables that will benefit your health. Try replacing your chips with air-popped popcorn. Carrots and hummus dip are great too for those who would like crisp andcrunchy snacks.

4. Sneak fibre into your smoothies.  Smoothies are also a good way to sneak greens into your diet without much effort. Just load your blender up with a liquid, like milk, almond milk or soy milk. Add in fruits, like pineapple, bananas, berries, peaches, pears, papaya or more. Then, before you hit “blend,” add in a dark leafy green.


5. Eat more beans. From black beans, navy beans, and kidney beans, they help you feel full more quickly due to its fibre content. Moreover, they can be effortlessly incorporated into so many other dishes, so it’s not like you have to spoon them straight from a can to earn the benefits.

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Read also: 5 Bakery Cafe For The Fluffiest Bread

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