7 Easy Swaps To Add More Fibre To Your Diet

Are you amongst the 90.6 per cent of individuals who fall short on their daily fibre intake? If yes, then we are here with easy swaps that can make a big difference in your fibre intake.

By URLife Team
04 Jun 2024

There’s no escaping the constant nutrition headlines urging us to add more fibre to our diet. But the reason for this persistent push for increased fibre intake stems from its numerous health benefits. Found only in plant foods, fibre aids in regulating blood sugar and cholesterol levels, enhancing immunity, and supporting weight management, as research suggests. Additionally, it promotes bulk in stool formation, averting constipation in many individuals. What's unique about having a healthy fibre diet is its indigestibility. The body cannot fully break the fibre down and it moves gradually through the digestive system. This slow transit helps prolong satiety, leading to reduced calorie consumption overall.

The Institute of Medicine recommends that women get at least 25 grams of fibre a day, and men should aim for at least 38 grams. It’s best to increase your fibre intake slowly to prevent stomach problems. Read to know how easy it is to add more fibre to your diet with these healthy food swaps.


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Swap Rice with Quinoa 

There are many many dishes which feel incomplete without rice. It can feel like there is no better companion than rice when it comes to dishes like dal, curries and meat-heavy options. However, more often than not, we carry the guilt of consuming rice because of its reputation for being high in carbohydrates and potentially contributing to weight gain or blood sugar spikes. The perfect replacement for the same is quinoa. 1 cup of brown rice nets you 2 grams of fibre and the same amount of quinoa provides a more substantial 6 grams.

Quinoa's versatility makes it an excellent substitute for a variety of dishes. It can seamlessly replace rice in stir-fries, grain bowls, and even sushi, offering a nutty flavour and slightly crunchy texture that enhances the overall taste and nutritional profile of meals.
Incorporating quinoa into your diet is easy and can elevate the nutritional value of your meals without compromising on taste. You can prepare a hearty quinoa salad by mixing cooked quinoa with fresh vegetables, beans, and a tangy lemon syrup. For a warm, comforting dish, try a quinoa and vegetable stir-fry, where quinoa absorbs the savoury flavours of soy sauce, garlic, and ginger. Additionally, quinoa can be used in soups and stews, adding both bulk and nutritional benefits. Click here to get access to more quinoa recipes.


Related story: 4 Ways To Enjoy Quinoa

Swap White Pasta with Whole-wheat Pasta

Whole-wheat pasta has about three times the fibre of white pasta, making it a much healthier option. This extra fibre can help keep your digestion on track and make you feel fuller for longer. Plus, whole-wheat pasta has a nuttier flavour and a slightly chewy texture, which can add a new dimension to your favourite pasta dishes.

Another simple way to boost the nutrition of your pasta is by adding vegetables or beans. Tossing in some fresh or roasted veggies like bell peppers, spinach, broccoli, or cherry tomatoes can pack your meal with vitamins and minerals. Adding beans like chickpeas or black beans not only ups the fibre content even more but also adds a good dose of protein. These additions can transform your pasta into a more balanced, hearty meal that's both tasty and nutritious.


Related story: Healthy Foods You Should Always Have on Your Self


Swap Chicken Soup with Veggie Stew

Swapping chicken soup for veggie stew loaded with beans is a fantastic way to add more fibre to your diet. While chicken doesn't offer any fibre, beans are a powerhouse, serving up between 6 and 8 grams of fibre per half-cup. They're also a great source of lean protein and phytonutrients, which help keep your body running smoothly. Imagine a bowl of hearty sweet potato and black bean chilli – one serving packs a whopping 16 grams of fibre! This makes veggie chilli not only a delicious and filling meal but also a super nutritious choice.
Veggie chilli can be just as comforting and satisfying as chicken soup, especially when packed with tasty ingredients like sweet potatoes, tomatoes, peppers, and a mix of beans. 

The beans add a rich, creamy texture and a ton of flavour, making the chilli hearty and robust. Plus, you can spice it up to your liking with cumin, chilli powder, and garlic. So, the next time you're in the mood for something warm and comforting, reach for a veggie chilli instead of chicken soup and enjoy a meal that's as good for your taste buds as it is for your health.


Related story: Sweet Potato Soup Recipe


Swap Apples with Raspberries

If you like snacking on fruits, then snack the correct way to boost your fibre needs. Swapping an apple for raspberries is a smart choice. While an apple is a great source of fibre, raspberries take it up a notch with a couple more grams of fibre per serving. A cup of raspberries has about 8 grams of fibre compared to the 4 grams in an apple. This simple swap can make a big difference in meeting your daily fibre goals.

To make your snack even more satisfying and nutritious, pair those raspberries with a spoonful of nut butter or a handful of nuts. The healthy fats and protein in nuts or nut butter will keep you feeling full longer and add a delicious contrast to the sweet-tart berries.


Related story: A Healthy, Sweet Breakfast: Overnight Oats With Chia Seeds And Stewed Apples


Swap Added sugar with Fruit Puree

We all know how much sugar goes into baked goods and confectionery items, but there's a healthier alternative that doesn't skimp on flavour – pureed fruit. Homemade pureed fruit can be a perfect replacement for added sugar in your favourite recipes. Fruits like apples, bananas, dates, and berries are naturally sweet and can add moisture, flavour, and nutrients to your baked goods. By using pureed fruit, you not only reduce your intake of refined sugars but also add vitamins, minerals, and fibre to your treats.

Incorporating pureed fruit into your baking is easy and versatile. For example, applesauce or mashed bananas can replace sugar in cakes, muffins, and cookies. Dates blended into a smooth paste can sweeten brownies and energy bars while adding a rich, caramel-like flavour. This ensures your desserts are not only healthier but also more flavorful and moist.


Related story: Fruity Lychee Spritzer


Swap Meat With Beans

According to the National Health and Nutrition Examination Survey 2008, the study shows that people who regularly eat beans are 22 percent less likely to be obese compared to those who don’t. If you aim to go meatless at least once a week, beans or lentils are fantastic protein sources. Not only are they packed with protein, but they are also one of the highest sources of fibre. This combo helps keep you full and satisfied, which can make it easier to maintain a healthy weight.

Adding more beans and lentils to your diet is super easy and tasty. You can use them instead of meat in dishes like enchiladas, chilli, or quinoa bowls. For example, one cup of black beans provides a hefty 15 grams of protein and 15 grams of dietary fibre.


Related story: Focaccia Bread

Swap White Bread With a Bran-Based Cereal

White bread offers little in the way of fibre and can leave you feeling hungry soon after breakfast. On the other hand, a bowl of bran-based cereal is packed with fibre, which helps keep you full and energised throughout the morning. Plus, it’s super easy to prepare – just pour it into a bowl, add some milk or a dairy-free alternative, and you're good to go.

Not only does bran-based cereal provide more fibre, but it also often comes with added nutrients like vitamins and minerals that are essential for your health. You can jazz it up by adding fresh fruit, like berries or a sliced banana, for extra flavour and nutrients. 


Need all your wellness solutions in one place? A whole new world awaits just a click away.

At UR.Life Cafe, we believe that food should bring people together, which is why we cater to a variety of restrictions and dietary preferences (vegan, gluten-free, lactose-free). We make sure that everyone stepping in will find ample healthy options to choose from. If you're looking for a truly world-class dining experience, look no further than Cafe. At Cafe, we believe that food is more than just fuel for our bodies - it's a way to connect with others and nourish our souls. That's why we take great care in crafting our menu and creating an atmosphere that is welcoming and comfortable.


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