Food in Focus: Why Fibre is the New Protein

From eating kiwi fruit with the skin-on, to drinking chia seed water, a quick scroll through social media will reveal fibre hacks are the latest health trend. Fibre is having a moment, and with good reason, according to Sanitarium Accredited Practising Dietitian Dr Jessica Ferguson.  

“While these hacks may feel more like fads, what I love is they are finally placing the spotlight on fibre and all its benefits,” says Jessica. “Fibre plays a crucial role in our overall health. It doesn’t just keep us regular; it also feeds our good gut bugs, can help us keep a healthy waistline and can dramatically lower our risk of getting chronic conditions like diabetes, heart disease and some cancers.   

“Yet most New Zealanders fall well short of recommended fibre intakes. In fact, only half of all children and two-thirds of adults get enough. When it comes to fibre, women should be aiming for 25g a day and for men 30g a day.   

Here are Jessica’s expert fibre hacks and a bonus ‘day on a plate’ so you can see how to hit your fibre goals.  

1.TikTok Truths

Eat your fruit and veg skin and all. It doesn’t need to be a kiwi, but the skin of most fruits and vegetables will contain more fibre, such as apples, pears, and stone fruit such as peaches, plums and apricots. For veggies, leave the skin on potatoes, carrots, pumpkin and zucchini.

2. Get a High Fibre Start

One of the easiest ways to increase your fibre intake is to choose a wholegrain-rich breakfast cereal. Weet-Bix and milk is a high fibre brekkie you can enjoy in minutes.   

3. Swap to Wholegrains 

Swapping to wholegrains such as wholegrain breads, wraps and crackers instead of white, will help to top up your fibre intakes across the day. When a grain is refined to make foods such as white bread, the outer layers of the grain are removed and with them, much of the fibre, minerals, vitamins and phytochemicals. Check out some of our favourite wholegrain recipes in this collection.

4. Love Your Legumes 

Try adding beans, lentils and seeds to more meals and snacks. They’re a versatile fibre boost that can be added to salads, soups, pasta dishes, casseroles and blended into dips. Check out our Legume and Bean Recipe Collection for inspiration.

5. Loaded Yoghurt Bowls and Smoothies 

Supercharge your yoghurt bowls and smoothies with extra goodness and fibre. My favourite ingredients for a fibre boost include  

• Berries  

• Seeds – chia, pumpkin or flaxseeds  

• Weet-Bix  

• Avocado 

• Banana 

• Nuts  

• Sneak a veggie in like a handful of baby spinach 

6. Start Slow 

When it comes to increasing your fibre intake it’s important to do it gradually to help prevent digestive discomfort. This will allow your gut to adapt to the increased volume and new varieties of fibres. 

It’s also important to drink more water. Fibre works with water in two key ways. Soluble fibre dissolves in water to form a gel that slows digestion and helps lower cholesterol and blood sugar. While insoluble fibre absorbs water to soften and bulk up stools, promoting regularity. 

Want more ideas on how to boost your fibre intake? Jessica Ferguson has created a “day on a plate” that will provide up to 35g fibre, depending on the meals you choose. 

Breakfast: 

• Weet-Bix with Strawberries, Yoghurt and Chia seeds = 8g

• Raspberry Weet-Bix Bircher Pots = 8g

• Easy Peach Weet-Bix Combo = 6g

Morning Snack: 

• 1 medium apple (unpeeled), 1 tbs natural almond butter = 6g OR 
• Date & Seed Breakfast Cookies = 3g

 Lunch: 

• Toasted Kumara Ricotta and Rye Sandwiches = 10g
• Roast Pumpkin and Feta salad = 8g
• Mediterranean Bean Salad = 7g

 Afternoon Snack: 

• Wholegrain crackers (approx. 4), 2 tbsp hummus, mini cucumbers = 3g  

Dinner: 

• Potato and Spinach Cakes with Almond Parsley Sauce = 7g 
• Mediterranean Vegetable Bake = 8g

 Fluids: 

• 8-10 glasses water per day