All Collections
Antara Nutrition Content
Dietary Guidelines on how to Balance Out Your Fibre Intake
Dietary Guidelines on how to Balance Out Your Fibre Intake
Antara Health Navigation avatar
Written by Antara Health Navigation
Updated over a week ago

Fibre is important for health, digestion and preventing constipation, hemorrhoids, diarrhea, diabetes and heart disease. There are two types of fibre:

  • 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.

It’s important to have a balance of both types of fibres. Here are examples of foods which contain soluble and insoluble fibre:

Soluble fibre

Insoluble fibre

Cereals and grains like oats, black beans, pinto beans, soy beans, green peas

Vegetables like potatoes, sweet potatoes, pumpkin, french beans (michiri), cucumber, courgette.

Fruits like, apples, bananas, plums, potatoes, oranges,tangerines, pineapples.

Cereals and grains like whole wheat, brown rice, whole-grain flour, kidney/red beans, lentils and nuts.

Vegetables eaten raw like carrots, leafy green vegetables

Fruits eaten with skins, pear, 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 (atta flour) for your chapati or mandazi.

Here is a sample meal plan that can help you to plan your meals:

Breakfast

  • 1 cup of tea or plain milk

  • 3 slices of wholemeal bread or Weetabix (3 biscuits)

  • 1 medium piece of fruit or 1 cup of 100% natural fruit juice without added sugar

  • 1 egg or 1 tablespoon peanut butter (optional)

Snack

  • A handful of nuts`

Lunch

  • ¼ plate of rice, ¼ plate of bean stew + ½ plate of cabbage (Any leftover food from last night’s dinner)

or

  • 1 bowl of fruit salad

Dinner

  • ¼ plate ugali, ¼ plate beef stew + ½ plate cooked leafy green vegetables

Since we have a nutritionist on our team, you can reach out if you have any questions or concerns regarding your diet. Book a session with an Antara Nutritionist through the Antara App or by clicking here.

Did this answer your question?