A healthy meal should, in our opinion, be easy to put together, delicious and, most importantly, nourishing.
However, several other elements work together to create a balanced meal. Dietary fibre, healthy fats, proteins and carbohydrates. In this article, we take a closer look at fibre and why it deserves a place on your plate.
A high-fibre diet helps support your gut health, which makes fibre an important part of a balanced diet.
There are many ways to add more fibre to your meals, and one simple way is by incorporating MATR into your everyday cooking.
Perhaps you already build your meals with a focus on getting enough fibre. But if fibre has not previously been something you have given much thought, our guide below will help you discover simple ways to increase your daily intake.
How much fibre do you need each day for a high-fibre diet?
If you have never considered how much fibre you should consume each day, it can definitely be difficult to know whether you are reaching the recommended amount.
Many people do in fact not get enough fibre throughout the day. Research from the Danish National Food Institute (DTU Fødevareinstituttet) shows that fibre intake among many Danes is lower than recommended.
As an adult, the official dietary guidelines recommend consuming around 25-35 grams of dietary fibre per day.
If you want to learn more about fibre and why it matters, you can continue reading our article: “Healthy dietary fibres”.
Why is a high-fibre diet important for your body?
A high-fibre diet plays an important role in supporting your overall health.
Fibre contributes to a healthy digestive system and helps maintain a balanced gut microbiome.
Your digestion benefits from fibre because it helps keep your gut functioning properly. It can also help reduce feelings of discomfort after meals.
Fibre can also contribute to more stable blood sugar levels, meaning you may experience fewer sudden drops in energy. This is partly because fibre helps you feel fuller for longer.
When increasing your fibre intake, remember to drink plenty of water. This helps your body process the fibres more effectively and supports a healthy digestive system.
The 5 best plant-based sources of a high-fibre diet
Since dietary fibre naturally comes from plants, one of the best ways to create a high-fibre diet is to include more plant-based elements to your meals.
1. Whole grains and cereals
Wholegrain products are among the most important sources of dietary fibre in many diets. Whole grains contain fibre as well as important vitamins and minerals, making them a valuable addition to your daily meals.
Gluten-free oats are one of the main ingredients in MATR, but there are many other great fibre sources within this category. Examples include:
- Oats, Rye bread, Wholegrain pasta, Barley and Wholegrain rice.
2. Legumes
Legumes are among the most fibre-rich foods you can eat. They also provide plant-based protein, vitamins and minerals, making them an excellent choice as part of a balanced diet. Examples of fibre-rich legumes include:
- Lentils, Chickpeas, Kidney beans, Black beans, White beans, Split peas and Lupins.
3. Vegetables and root vegetables
Did you grow up hearing the classic phrase “Eat your vegetables!” at the dinner table? There is a good reason why vegetables have always been encouraged by your parents. Many vegetables are excellent sources of fibre, vitamins and minerals. Great examples include:
- Brussels sprouts, Broccoli, White cabbage, Kale, Carrots, Beetroot and Parsnips.
4. Fruit and berries
Fruit and berries are an easy way to increase your daily fibre intake. They can be enjoyed as part of breakfast, blended into smoothies, used as a topping or eaten as a snack. Some great examples of fibre-rich fruit and berries include:
- Raspberries, Blackcurrants, Rose hips, Blackberries, Rhubarb, Pears, Apples and Avocado.
5. Nuts, seeds and snacks
Nuts and seeds contain both dietary fibre, healthy fats and plant-based protein. They can therefore be a great snack or used as toppings for salads, porridge and baked goods. Good options include:
- Flaxseeds, Sesame seeds, Chia seeds, Pumpkin seeds, Pistachios, Walnuts and Almonds.
How to build a high-fibre diet in practice
Eating more fibre does not have to be difficult.
At MATR, our best advice is to find the fibre-rich foods you enjoy the most and make them a regular part of your meals.
You rarely need to completely change your diet to eat more fibre. In many cases, small adjustments are enough. For example you can simply add an extra fibre source to the everyday meals you already love to cook.
And remember to focus on variety. Eating a range of different fibre sources makes eating a high fibre diet a lot more fun!
MATR as part of a high-fibre diet
With MATR, it is easy to add a simple fibre source to your everyday meals. Our products are made with five simple ingredients, and several of them naturally contribute with a high amount of dietary fibre.
MATR is made from:
38% legumes in the form of split peas and lupins.
38% root vegetables, including potatoes and beetroot.
19% gluten-free oats.
Together, these ingredients provide 10.2 grams of fibre per 100 grams.
This means you can confidently add MATR to your plate while knowing that your meal contains a good amount of fibre.
Would you like to try a modern fibre source like MATR? Explore where you can buy or taste our products here.
If you are looking for inspiration for fibre-rich meals, you can also explore our collection of everyday recipes. Here you will find a range of easy and delicious plant-based dishes where MATR can become a natural part of your meal.
Frequently asked questions
Which foods are high in fibre?
High-fibre foods are mainly found among plant-based ingredients such as legumes, whole grains, vegetables, fruit, berries, nuts and seeds. Ingredients such as split peas, lupins and gluten-free oats are natural sources of fibre and are key ingredients in MATR products.
What should you eat to get enough fibre?
To get enough fibre, focus on variety and combine different fibre sources throughout the day. For example, choose oats for breakfast, vegetables and legumes for lunch and a fibre-rich plant-based meal for dinner.
You can also make it easier in your everyday routine with meals based around MATR, which contains 10.2 g of fibre per 100 g.
What is a good high-fibre diet?
A good high-fibre diet includes a variety of plant-based foods such as whole grains, legumes, vegetables, fruit, nuts and seeds.
The goal is not to rely on one specific fibre source, but to combine several different sources throughout the day to create a balanced and varied diet.
Are oats a high-fibre food?
Yes, oats are a good source of dietary fibre and are an easy choice for a fibre-rich breakfast.
Oats contain soluble fibre, which contributes to a feeling of fullness for longer. Gluten-free oats are also one of the ingredients used in MATR products.
Which fruit is highest in fibre?
Some of the most fibre-rich fruits include raspberries, blackcurrants, rose hips and pears.
Fruit and berries are easy to add to your breakfast, snacks or desserts if you want to increase your daily fibre intake.