Plus it's filled with vitamins minerals, good dose of fibre and good fat- and very soothing for the gut

Broccoli sprouts 5 grams carbohydrate 4 grams fibre 4 grams protein 0.5 grams fat Vitamins and minerals Mung Bean Sprouts 19.15 grams carbohydrates 7.02 grams protein 7.6 grams fibre 0.8 grams fat Vitamins Alfalfa Sprouts 3.99 grams protein 2.1 grams carbohydrates 1.9 grams fibre 0.69 grams fat Vitamins and And as sprouts, including lentil sprouts are high in fibre, they make sure to aid with digestion. Red Clover Sprouts 22 grams carbohydrates 9 grams protein 1.9 grams fibre 0.6 grams fat Rich in vitamins

Prebiotics  are non-digestible fibres that feed the beneficial bacteria already in your gut. Aim to consume 25-35g of fibre a day- in this article I share example menus to get to the adequate fibre

These foods are often low in nutrients, fibre, and good fats while containing, emulsifiers, additives Providing them with complex fibres from vegetables, fruits, berries, nuts, seeds, legumes, whole grains

Aim to get adequate amounts of good quality protein, carbohydrates, fat and fibre in your diet on a daily Fibre - aim for a size of your whole fist. Fibre helps to loose fat. The best sources of fibre are vegetables.

peel the pears, since the skin contains a good antioxidant called quercetin and is a good source of fibre

Vegetables and fruit: provide vitamins, minerals, fibre and a range of plant compounds. Whole grains: contribute fibre, B vitamins and other nutrients. Legumes: beans, lentils, peas and chickpeas provide protein, fibre, iron, folate and other nutrients. Nuts and seeds: provide unsaturated fats, fibre and minerals.

Modern dietary patterns high in ultra-processed foods and low in fibre may negatively affect microbial Different microbes thrive on different types of fibres and plant compounds, meaning dietary diversity Many ultra-processed foods are: low in fibre high in refined carbohydrates low in plant diversity rich Increase Fibre Gradually If your current fibre intake is low, increase it gradually while also drinking Sudden large increases in fibre may cause temporary bloating or digestive discomfort in some people.

They contain fibre and vitamins and minerals like folate, manganese, copper, potassium, magnesium, vitamin

Blueberries are filled with antioxidants, contain fibre so support your digestion, boost brain health

Meals that contain adequate protein, fibre, and healthy fats  tend to stimulate greater release of GLP In addition, beneficial gut bacteria produce short-chain fatty acids  when they ferment dietary fibre While medications can enhance these pathways, balanced meals that include protein, fibre-rich plant foods You can find multiple articles on protein , healthy fats and fibre in my blog, why they are important I have also created two downloadable resources on how to get 30g of protein in one meal and 30g of fibre

Quinoa supports heart health, may help with weight loss due to its protein and fibre content, may help Packed with fibre, high in protein, containing also antioxidants, iron, magnesium, phosphorus and folate CoQ10 in the body is thought to be linked with heart disease, cognitive decline, diabetes, cancer, fibromyalgia

But for many of us, festive eating also means rich meals, larger portions, more alcohol, and less fibre Start by building your plate with fibre (this solves half the problem) If you feed your gut microbes, Examples: Cheese-heavy boards → fibre-rich boards (nuts, seeds, olives, fresh + dried fruit, veggie

Diet Highly processed foods , excess sugar , low fibre, high alcohol intake may promote inflammatory , high-quality sleep Stress management mindfulness, recovery, social connection  Gut health support fibre-rich

Helpful habits include: eating balanced meals with protein, fibre, and healthy fats reducing sugary drinks Eat More Fibre-Rich Plant Foods Fibre supports digestion, cholesterol metabolism, and gut health — all findings in liver research is that moderate coffee intake is associated with a lower risk of liver fibrosis

A whole apple provides sugar, but it also contains fibre, water, and a structure that requires chewing A glass of apple juice may contain a similar amount of sugar as several apples, but without the fibre However, most of the fibre naturally present in whole fruit is removed during processing. of several portions of fruit while lacking the same satiety benefits as whole fruit, especially when fibre This is partly because whole foods—such as fruit, legumes, or whole grains—contain fibre and structural

Aubergine, also known as eggplant and brinjal, is a good source for fibre, potassium, copper, manganese

As cabbage is high is fibre, it's known to help to detoxify stomach and colon. sauerkraut when making it (toasted on the pan to release the flavour) contains protein, fat, carbohydrates, fibre

Carbohydrates should ideally be at least 50%  to ensure sufficient fibre intake, especially for those Legumes  should ideally be consumed daily  due to their good plant protein and fibre content . Berries should be prioritised over fruit  to increase fibre and antioxidant intake.

bananas (when typically I choose greener bananas when purchasing bananas due to their higher pre-biotic fibre