9 Genius Food Hacks to Increase Your Fibre Intake

by Yuen Yi Ying
FOOD  |  July 09, 2018
  • Turn veggie scraps into soups, salads, sauces or dips
    1 / 9 Turn veggie scraps into soups, salads, sauces or dips

    Peels, stems, and leafs may not be right for a dish, but you can save them to make a separate fibre-rich appetiser that’s not only good for your digestive tract but also reduces food waste. Boil and blitz the leftover bits to make a soup, blend them with nuts, garlic and cheese to make pesto, toss them with dressing to make a salad, or puree them to make a tasty dip.

    All images: Pixabay


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  • Prep snacks for the week
    2 / 9 Prep snacks for the week

    Take some time during the weekend to prepare snacks for the week ahead. Steam some edamame, broccoli or corn, toast nuts, boil some chickpeas, cut up some veggies or fruits. Divvy up the stash and store them in the fridge.

    (Also read: 10 Healthy Snacks You Can Get From The Supermarket)

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  • Boost your breakfast
    3 / 9 Boost your breakfast

    To further improve heart health and bowel movement, upgrade your overnight oats or yogurt with more soluble fibre. Good sources of soluble fibre include fruits, wheat bran, flaxseed, psyllium husk, chia seeds, fruits and soya milk, all of which are easy additions to your breakfast bowl.

    (Also read: 5 Delicious Ways to Add Oats Into Your Food)

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  • Mix up your carbs
    4 / 9 Mix up your carbs

    Refined carbs like white bread, pasta and plain rice have been getting flak for increasing the risk of Type 2 diabetes and heart disease, but you don’t have to give them up completely. Try replacing a third to half of your regular pasta with whole wheat options. Make your sandwich with multigrain bread, or change out some of your white rice with the red, brown or black varieties which also happen to have healthy antioxidants.

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  • Top your meals with nuts
    5 / 9 Top your meals with nuts

    Add crunch, fibre and extra flavour to salads, soups and pasta by topping them with nuts and seeds. You can mix up varieties like pecans, almonds, sesame, and sunflower, chopping up the bigger ones while leaving the smaller ones whole.

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  • Blend flours for baking
    6 / 9 Blend flours for baking

    If you’re comfortable tweaking recipes, consider swapping some of the all-purpose flour in a cake, waffle or cookie with alternatives such as oat, nut, or wholegrain flours. If you have a food processor, high-powered blender or coffee grinder at home, you can easily make your own special flour by grinding down anything from your favourite nuts to brown rice! Your baked goods won’t come out the same, but they may be better, and the extra fibre will keep you satisfied long after enjoying your sweet treat.

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  • Add fruits and veggies to your batter
    7 / 9 Add fruits and veggies to your batter

    While you’re tweaking the flours in your baking recipe, why not add shredded, dried or pureed fruits and vegetables to your batter? You could start off with more common ones like raisins, bananas and carrots before experimenting with pumpkin, beetroot, zucchini and dates.

    (Also read: 8 Easy & Delicious Ways to Eat More Vegetables)

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  • Bulk up meat sauces and dishes with legumes and grains
    8 / 9 Bulk up meat sauces and dishes with legumes and grains

    Replace a third or up to half the meat in a recipe with cooked lentils, oats, root vegetables or wholegrain bread crumbs. These fibre-rich ingredients absorb flavours well without overpowering the dish, and they’ll help you save money, as well as cut your risk of heart disease and cancer.

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  • Have fruit instead of juice
    9 / 9 Have fruit instead of juice

    No cooking involved, so this is a bit of a bonus tip. Instead of having fruit juice, where most of the fibre is removed, causing spikes in blood sugar, freeze the fruits and turn them into smoothies, sorbets or popsicles. Alternatively, eat the whole fruit instead. You’ll feel fuller and get more nutritional benefits.

    (Also read: This is Exactly How Much Fruits to Eat Per Serving)

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