Nutritional Highlights Pumpkin (with skin):  A great source of beta-carotene , fibre, and potassium. Keeping the skin adds extra fibre and antioxidants. Black rice:  Rich in anthocyanins  (the same pigment found in blueberries) and provides more fibre and Polyphenols, anthocyanins Adds colour to salads and digestive support Endive Mildly bitter Folate, fibre sweet Vitamin K, manganese Sandwiches, wraps Kale   (optional addition) Earthy Calcium, vitamin C, fibre

Lentils Lentils are one of the best plant-based sources of protein and are also high in fibre, iron, Protein: about 9 g per 100 g cooked The fiber content helps support gut health and can improve satiety Chickpeas Chickpeas are nutrient-dense legumes that provide plant protein, fiber, and important minerals Protein: about 19 g per 100 g It is also rich in fibre and micronutrients. 10. Hemp Seeds Hemp seeds are a highly nutritious plant food containing protein, fibre, and beneficial omega

Does a product labelled “high in protein” or “high in fibre” automatically mean it is a better choice The algorithm considers factors such as: energy content; saturated fat; sugars; salt; fibre; protein; label identifies products that meet certain criteria for lower salt, sugar and fat content and higher fibre A product may say: “high in protein”; “high in fibre”; but we should still look the details on product What type of fibre does it contain? How much fibre is actually present?

These microbes help: break down dietary fibres produce bioactive compounds such as short‑chain fatty Diets consistently associated with better gut and skin health tend to be: rich in dietary fibre high herbs and spices fermented foods such as kefir, yoghurt, sauerkraut and kimchi These foods provide fibres Ultra‑Processed Foods and Skin Health Highly processed foods often contain: refined carbohydrates low levels of fibre Prebiotics  are fibres and compounds that feed beneficial bacteria already present in the gut.

Eat a savoury breakfast , which contains a good amount of protein, fat, fibre and optional fruit or starch Here are different options for fibre to add to your meal. I have also used Elsavie fibre mixtures , Ecosh fibre mixture and added them to my morning green drink Provided that the dinner contained a good protein, fat and fibre. Important is to reduce the spike from oats, by adding in protein, fat and fibre.

topped with salted salmon, hummus, broccoli sprouts, or on a slice of wholegrain rye bread for extra fibre Classic : Enjoy on wholegrain rye bread for added fibre, add some sauerkraut  and a couple of pieces

Though there is a reason why Mary Shenouda used tahini in this recipe- it has protein, fat, carbs, fibre It contains protein, carbs, fat, fibre, vitamin C, copper, iron, potassium, vitamin B6, manganese, niacin

microbes in the gut help us digest food components we otherwise could not process, especially dietary fibres capable of performing a wide range of functions, including: breaking down complex carbohydrates and fibres trimethylamine N-oxide), which has been linked to a higher risk of atherosclerosis, while a diverse, fibre-rich Prebiotics, on the other hand, are fibres and compounds that feed beneficial bacteria already present Highly processed products often lack fibre, contain refined carbohydrates, additives and emulsifiers,

Food is protein, fats, carbohydrates, fibre, minerals, vitamins, antioxidants, probiotics , prebiotics Gut healing diet: your gut bacteria love fibre , the most essential ones are called prebiotics, which Increase intake of certain types of fibre like flaxseeds (that helps to get rid of extra oestrogen). It's important to consume whole foods, low glycemic foods, foods rich in fibre and enjoy a plant rich But instead we should focus on proteins, fats, fibre, vitamins and minerals.

Almond flour is nutritious, containing 7g of protein, 15g of fat, 5g of carbs, 3 grams of fibre (in 1 Cassava flour (1/4 cup) contains, 31g of carbs, 2 g of fibre, 0 g of fat, 0g of protein, potassium, calcium It has high nutritional value, where 1/4 of a cup contains 10g of fibre, 18g of carbs, 6g of protein,

Excessive dietary energy and low intake of lecithin and fibre from food promote cholesterol production Getting adequate amount of fibre from foods is key to help to keep cholesterol levels normal. For men, it's recommended to get 35g of fibre a day; for women 25g of fibre a day and for children 7g + their age of fibre a day. The most fibre rich foods are legumes, vegetables, berries, fruits, whole grains, nuts and seeds.

starting point is a varied, balanced diet that provides enough energy, protein, vitamins, minerals, fibre Gut health, fibre and fermented foods Your digestive tract is an important part of your body's defence Fibre-rich foods Many gut microorganisms use dietary fibre as a source of energy. Good sources of fibre include: Vegetables and fruit Oats, rye and other whole grains Beans, peas and Increase fibre gradually if you are not used to eating much of it, and drink enough fluid to support

Shallots provide beneficial plant compounds and prebiotic fibres that support gut health. Pecan nuts contain healthy fats, fibre, and minerals that support heart health.

Pros: High in fibre, vitamins, and antioxidants from a variety of plant-based foods. Pros: High in fibre , vitamins, and antioxidants. No dietary fibre, which is essential for gut health. Possible deficiencies in fibre and B vitamins. Potential Nutritional Deficiencies: Short-term:  Lack of fibre and essential vitamins found in whole

Regularly Legumes, such as beans, peas, lentils, and chickpeas , are excellent plant-based protein and fibre Nectars Whole fruits and berries are better choices than juices and nectars, as they retain their natural fibres Choosing Whole Grains Over Refined Grains Whole grains are essential for a balanced diet, offering more fibre Check the fibre content on the bread label (7g and more fibre per 100g is a good choice). and seeds (unsalted and not roasted) is recommended for their healthy fats, vitamins, minerals and fibre

Polydextrose What It Is : A synthetic polymer used as a bulking agent and fibre supplement. Potential Side Effects : While it’s often labeled as a fibre, polydextrose can cause digestive discomfort Macronutrients : Many protein bars are high in protein but low in other essential nutrients, such as fibre Each bar contains around 33g of carbohydrates, 4.7g of fibre and 5.3g of protein Ingredients : 155g whole

As you know quinoa is naturally gluten-free, is rich in antioxidants- and has more protein and fibre Artichoke is a great prebiotic and probiotic food and contains apart from fibre, protein, carbs, vitamin

Support Immune Tolerance diverse, whole-food diet adequate fibre intake exposure to varied environments Support Gut Health include fibre-rich foods consider eating fermented foods (if tolerated) avoid unnecessary

They are packed with healthy fats, protein, fibre, vitamins, minerals and keep you satiated till your celery, endives, kohlrabi and make a hummus from chickpeas, lentils- so you can get a good amount of fibre sugar (and fructose and agave are not healthy sugars). look for a bar that contains at least 5g of fibre Avocado on a cracker bread Avocado is packed with healthy fat, fibre, vitamins and minerals.

carbohydrates that give you the sugar rush or you reach for complex carbohydrates that are wrapped in fibre Consume more fibre in your meals Fibre helps you to feel fuller longer as well as supports detoxification Make sure you consume an adequate amount of high-fibre foods like vegetables, fruits, nuts, seeds, legumes