Rethinking Fibre in Everyday Foods

For many of us, salads made with cucumber, lettuce, and tomato are considered a quick way to boost daily fibre intake. However, according to NHS surgeon and health educator Dr. Karan Rajan, this is a common misconception. In a recent post, he highlighted that just one spoon of chia seeds can provide ten times more fibre than 100g of cucumber, busting the myth that all fresh vegetables contribute equally to our fibre needs. This revelation urges us to re-examine our food choices and be more intentional about fibre-rich meals.

Why Fibre Matters

Fibre is essential for digestive health, heart health, and maintaining blood sugar balance. Despite its importance, research shows that over 95 percent of people don’t meet their daily recommended fibre intake. With adults advised to consume around 25–30g of fibre daily, the gap highlights why understanding which foods are truly rich in fibre is so crucial.

Fibre Myths: Cucumber, Lettuce, and “Light” Veggies

While cucumbers, tomatoes, or lettuce are refreshing and hydrating, their fibre contribution is minimal. For example, 100g of cucumber with peel contains only 0.5g of fibre, while the same weight of lettuce has about 1.2g. Even a plate of salad combining cucumber, tomato, and lettuce averages less than 3g of fibre in total. By comparison, 100g of raspberries delivers over 6g of fibre, and half an avocado provides about 6g, making them far more effective for meeting fibre goals.

Fibre Champions: Seeds, Legumes, and Berries

When it comes to serious fibre hits, seeds and legumes outperform most fruits and vegetables. Chia seeds top the list with 34g of fibre per 100g (roughly 5g per tablespoon), while flaxseeds provide about 27g per 100g. Even small servings of these seeds can add a big boost to meals. Cooked lentils and black beans are also excellent, offering 7–9g of fibre per 100g, while nutrient-packed berries like raspberries and blackberries contribute 5–6g. These foods help bridge the fibre gap without adding excessive calories.

Balancing Variety with Nutrients

Dr. Rajan emphasises that even low-fibre foods like cucumber or watermelon shouldn’t be dismissed altogether. These foods provide hydration, vitamins, and plant compounds that are valuable for overall health. The key is balance—layering salads with fibre-rich additions like seeds, nuts, legumes, and berries ensures both nutrient density and satiety. For instance, adding a handful of walnuts or almonds to a salad can instantly increase its fibre by 6g, almost tripling the meal’s benefits.

Fibre Smart Eating Tips

To make meals genuinely fibre-rich:

Add chia seeds or flaxseeds to smoothies, yoghurt, or oatmeal.

Include beans and lentils in soups, curries, or salads.

Swap light fruits like watermelon for berries or apples when you want more fibre.

Pair fast-digesting vegetables with a handful of nuts for extra crunch and fibre.

Cucumber sticks and lettuce leaves may be refreshing, but they alone aren’t enough for your fibre needs. Instead, think of them as companions to fibre-dense foods like chia seeds, lentils, avocados, and berries. By being intentional about these choices, you can power up your diet, improve gut health, and effortlessly hit your fibre goals—without sacrificing taste.

Read Also: How Nutrition Boosts Sperm Health and Male Fertility

Get the latest Bollywood entertainment news, trending celebrity news, latest celebrity news, new movie reviews, latest entertainment news, latest Bollywood news, and Bollywood celebrity fashion & style updates!

HOW DID YOU LIKE THIS ARTICLE? CHOOSE YOUR EMOTICON!