Fiber is important for health, digestion and preventing constipation, hemorrhoids, diarrhea, diabetes and heart disease. There are two types of fiber:
Soluble fiber - it attracts water, dissolves and turns to gel during digestion. This slows digestion and makes us feel full and have high energy for a longer time.
Insoluble fiber - it does not dissolve and remains unchanged as it moves through the digestive tract. This is what adds bulk to the stool and helps food to move through the stomach and intestines.
Fiber Type | Examples of Foods |
Soluble Fiber | - Oats, black beans, pinto beans, soy beans, green peas - Potatoes, sweet potatoes, pumpkin, French beans (michiri), cucumber, courgette - Apples, bananas, plums, oranges, tangerines, pineapples |
Insoluble Fiber | - Whole wheat, brown rice, whole-grain flour, kidney/red beans, lentils, nuts - Raw vegetables like carrots, leafy green vegetables - Fruits eaten with skin such as pears, strawberries, and other berries |
Include at least 3 servings of whole grains and cereals each day (whole wheat, oats or brown rice).
Include at least 4 servings of lentils or beans each week.
Serve half a plate of vegetables each for your lunch and dinner daily.
Eat one or more fruits each day.Add nuts or fruits to hot cereals or yoghurt.
Replace white flour with whole wheat flour (attar flour) for your chapati or mandazi.
Here is a sample meal plan that can help you to plan your meals:
Meal | Foods Included |
Breakfast | - 1 cup of tea or plain milk (unsweetened) - 3 slices of whole meal bread or 3 Weetabix biscuits - 1 medium piece of fruit or 1 cup of 100% natural fruit juice (no added sugar) - 1 egg or 1 tablespoon peanut butter (optional) |
Snack | - A handful of unsalted nuts (e.g., groundnuts, almonds, cashews) |
Lunch | - ¼ plate of rice - ¼ plate of bean stew - ½ plate of cooked cabbage (or any leftover vegetables from last night) Alternative: 1 bowl of fresh fruit salad |
Dinner | - ¼ plate of ugali - ¼ plate of beef stew (lean) - ½ plate of cooked leafy green vegetables (e.g., sukuma wiki, spinach) |
Let your Antara Nutritionist know if you are having any difficulties or challenges in managing your diet. Book a session with an Antara Nutritionist through the Antara App or by clicking here. |