10 ways to boost fibre

19/04/2016 Healthy Eating, Help for Parents

What’s all the fuss about fibre? As well as helping kids to feel full and gauge their own hunger levels, fibre is essential for ongoing gut health and function. A lot of homemade meals can be healthier simply by boosting fibre.

What is it?

Fibre is found in a variety of plant-based foods including:

  • whole grains
  • legumes such as beans, lentils and chickpeas
  • veggies
  • fresh and dried fruit
  • seeds and nuts

10 ways to boost fibre

  1. In your baked snacks, such as muffins and biscuits, replace half of the white wheat flour with oatmeal flour, rolled oats or wholemeal flour. We promise there’s no noticeable affect on taste or texture.
  2. Brown rice and whole grain pasta are instant fibre boosters. If you’re having trouble getting your kids to eat these varieties, try a half regular, half brown version.
  3. At breakfast, look for high fibre cereals with more than 8g of fibre per 100g on the label. Small bags of high fibre cereal bites make a great snack.
  4. Beans, chickpeas, lentils and peas immediately increase the fibre content of your casseroles, stews, rice dishes, salads and even spaghetti bolognaise.
  5. Meatballs and burger patties still work well if you replace 1/3 of the minced meat with cooked red split lentils.
  6. Berries, apples, bananas, pears, plums and peaches are very high in fibre, especially if you leave the peel or skin on (not on the banana, of course!).
  7. Add fresh or dried fruit to your raw bake mixes.
  8. Replace your regular crackers and rice thins with those that have at least 1.5g of fibre per serve.
  9. All of your veggie dishes and burgers can be higher in fibre if you use (and add) spinach, peas, broccoli and carrots. Asparagus and artichokes, although less popular with kids, are also good sources of fibre. Try hiding these in some of your hot meals.
  10. Smoothies and yoghurts love fresh, frozen or dried fruit. Adding rolled oats and chia seeds is also a super fibre booster.