I’m sure you’ve heard by now about the importance of fibre in midlife. And here’s why…👇🏽
Fibre isn’t just about digestion…
- it helps balance blood sugar
- support hormone health
- keeps cholesterol in check
- keeps you fuller for longer (which means less chance of reaching for the sugary snacks at 3pm 🍫).
The magic number to aim for? 25g per day.
Here’s an example of what that looks like in a day…
Breakfast: 2 slices of seeded wholegrain toast (6g) + 1/2 avocado (5g)
Snack: A small apple with a handful of almonds (5g)
Lunch: 1 cup of Lentil soup (7g)
Dinner: Grilled salmon with roasted veggies and a side of quinoa (6g)
That’s over 25g without having to try too hard! 🙌🏽
A couple of quick tips:
👉🏽 Swap white bread, rice, or pasta for wholegrain versions.
👉🏽 Add beans, lentils, or chickpeas to salads and soups.
👉🏽 Sprinkle chia seeds, flaxseeds, or hemp seeds onto breakfast bowls.
Small changes add up - and your gut, hormones, and energy levels will thank you for it. ✨
Here’s a quick reference list to help you quickly add more fibre to your day…🫶🏽
Lentils – 15g per cup (cooked)
Chickpeas – 12g per cup (cooked)
Black beans – 15g per cup (cooked)
Oats – 8g per cup (cooked)
Chia seeds – 5g per 1 tablespoon
Flaxseeds – 3g per 1 tablespoon
Almonds – 1g per 5 almonds
Apples (with skin) – 4g per medium apple
Pears (with skin) – 6g per medium pear
Mixed Berries – 8g per cup
Avocado – 10g per avocado
Broccoli – 5g per cup (cooked)
Carrots – 4g per cup (raw, chopped)
Sweet potato (with skin) – 4g per medium potato
Quinoa – 5g per cup (cooked)
You can download my HEALTHY MEAL PLANNER for some recipes to help inspire you to create brekkies, snacks and lunches that have enough fibre and protein to keep you hitting your goals!
OR
If you’re looking for more personalised guidance you can check out our CUSTOMISED NUTRITION PLAN where you work with a qualified Nutritionist to hit your goals. 🎯
And if you don’t know where to start with getting stronger or more mobile, here are some ways I can help:
These run frequently throughout the year.
You can jump into my YOUR MOOV Strength Program anytime.
The focus is on diaphragmatic breathing and building core stability while improving overall mobility.