The Power of Planning Around Fibre

If you aim to make healthier food choices, consider planning each meal, snack, dish, or treat around fibre-rich foods. This strategy not only enhances your nutrient intake but also makes it nearly impossible to choose unhealthy options. Why? Because most junk, processed, and unhealthy foods lack one crucial element: fibre. 

Processed snacks, sugary treats, and fast foods often rely on refined ingredients that strip away fibre, leaving behind empty calories. For instance, a sugary cereal may taste delightful, but it typically contains little to no fibre, providing a quick spike in energy followed by a crash. In contrast, a bowl of oatmeal topped with fresh fruit offers a satisfying, fibre-rich alternative that keeps you feeling full longer and stabilizes blood sugar levels.

Building a Fibre-Focused Meal Plan

When you prioritize fibre in your meal planning, you naturally gravitate towards whole, unprocessed foods. Incorporating fruits, vegetables, legumes, nuts, and whole grains into your diet not only boosts your fibre intake but also enhances your overall nutrient consumption. A simple approach could involve:

Breakfast

Start your day with a smoothie packed with spinach, berries, and chia seeds.

Lunch

 Enjoy a hearty salad with mixed greens, chickpeas, and a variety of colourful veggies topped with a fibre-rich dressing made from tahini or avocado.

Snacks

Opt for an apple with almond butter or a handful of mixed nuts.

Dinner

Choose whole grain pasta or brown rice paired with roasted vegetables and a lean protein source.

By structuring your meals around fibre, you create a framework that naturally limits unhealthy choices. The satiety that fibre provides not only curbs cravings but also encourages mindful eating, making you less likely to reach for processed snacks.

Wilna Eksteen

Registered Dietitian