{"id":5215,"date":"2021-02-28T12:15:28","date_gmt":"2021-02-28T12:15:28","guid":{"rendered":"http:\/\/www.theguthealthdoctor.com\/?p=5215"},"modified":"2023-03-17T15:10:58","modified_gmt":"2023-03-17T15:10:58","slug":"high-fibre-foods-digested","status":"publish","type":"post","link":"https:\/\/www.theguthealthdoctor.com\/high-fibre-foods-digested","title":{"rendered":"High fibre foods: digested"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Put down those boring bran flakes and read this! <span style=\"color: #e8106e;\"><strong>Fibre = FLAVOUR.<\/strong><\/span><\/span><\/p>\n<p><span style=\"font-weight: 400;\">So many of you guys shared what foods you thought were highest in fibre &#8211; oats, wholegrains, beans and broccoli were the top votes. But it&#8217;s so much more than just those gut-loving grains and pulses.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\"><span style=\"color: #e8106e;\"><strong>Invite every food group to your plate.<\/strong><\/span> Add something new to your shopping basket every week. Eat the rainbow!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">There&#8217;s no need to get fixated on the numbers &#8211; it&#8217;s all about getting as much variety as you can. Do that and chances are you&#8217;ll be filling your fibre needs too.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For those into number-crunching, here&#8217;s how much fibre you&#8217;re getting in some of your favourite plant foods, based on normal portions too\u00a0 (with none of the smoke and mirrors on some packaged products distorting their serving sizes)<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Passion fruit flesh = 12.2g per \u00bd cup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hubbard squash (cooked) = 10g per cup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chia seeds = 9.8g per 20g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">White beans (cooked) = 9.3g per \u00bd cup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Green peas (cooked) = 8.8g per cup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adzuki beans = 8.4g per \u00bd cup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Red kidney beans (boiled) = 8.25g per \u00bd cup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oats (uncooked) = 8.25g per \u00bd cup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sweet potatoes (boiled) = 8.2g per cup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raspberries = 8g per cup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lentils (cooked) = 7.8g per \u00bd cup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oat bran = 7.25g per \u00bd cup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avocados = 6.5g per \u00bd avocado<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chickpeas (cooked) = 6.25g per \u00bd cup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Broccoli (cooked) = 5.1g per cup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bulgur (cooked) = 4.1g per \u00bd cup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Banana = 3.1g per medium banana<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">And for anyone wondering,\u00a0 bran flakes tend to have around 3.7g per serve.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"color: #e8106e;\"><strong>Do any of these surprise you?<\/strong><\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re sitting there thinking &#8220;how can I possibly get more fibre when these foods don&#8217;t agree with me?&#8221; Let me bust that myth!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fibre is an amazingly powerful nutrient. It feeds our gut bacteria which is so important for not just our digestive health, but the health of just about every other organ in our body.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But if you go from a little to a lot too quickly, when the bacteria eat they produce gas &#8211; so if you go from a little to a lot too quickly, it&#8217;s no bad thing but this extra gas can make you feel a little bloated and windy! \ud83d\udca8 The gut is incredibly adaptable, just give it a bit of time and increase slowly to adjust to the extra feast.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Hitting your 30g a day? It&#8217;s not necessarily the &#8216;golden&#8217; number, so why not try getting 50g &#8211; the more the merrier\u00a0 (our ancestors were having around 100g daily fibre!)<\/span><\/p>\n<div class=\"helpful-wrapper helpful-wrapper--big\">\n<div class=\"helpful \">\n<div class=\"helpful-content\" role=\"alert\"><\/div>\n<div class=\"helpful-controls\"><\/div>\n<\/div>\n<\/div>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Put down those boring bran flakes and read this! Fibre = FLAVOUR. So many of you guys shared what foods you thought were highest in fibre &#8211; oats, wholegrains, beans and broccoli were the top votes. But it&#8217;s so much more than just those gut-loving grains and pulses. &nbsp; Invite every food group to your&#8230;<\/p>\n","protected":false},"author":6,"featured_media":2386,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[48,30],"tags":[],"class_list":["post-5215","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food-or-nutrition","category-myth-busting"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>High fibre foods: digested | The Gut Health Doctor<\/title>\n<meta name=\"description\" content=\"Dr Megan Rossi requests that you put down those bran flakes and read this! 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