As autumn settles in, many of us find ourselves reaching for comforting, hearty food. 

According to Kerry Beeson, a nutritional therapist at Prep Kitchen, the solution lies in increasing fibre intake around this time of year.

Fibre is a crucial but often overlooked component of a healthy diet, especially during the colder months.

"Fibre is essential year-round, but it becomes particularly important in autumn," explains Beeson. 

“As temperatures drop, we tend to crave calorie-dense, heavy foods, which can slow digestion and lead to issues like bloating or constipation. 

“Additionally, the colder weather often encourages a more sedentary lifestyle, which only exacerbates these digestive challenges.

“Boosting fibre intake during autumn and winter can help counter these issues. Beeson notes that fibre helps keep digestion regular, supports gut bacteria that boost immunity, and prevents energy crashes as our bodies adjust to shorter, darker days. 

“It also aids in curbing overeating by promoting a feeling of fullness. "Soluble fibre contains around two calories per gram, while insoluble fibre is virtually calorie-free," she adds.

Fortunately, autumn provides an abundance of fibre-rich produce like root vegetables, squash, and potatoes. 

It’s also a great season for dishes like soups, stews, and curries, which can be packed with fibre from pulses and vegetables.

How much fibre do I need?

Most adults in Europe and the US should aim for 30-35 grams of fibre per day for men and 25-32 grams for women. 

However, the average adult consumes only about 18 grams daily, which means they’ew significantly short of the recommended intake.

To help increase fibre intake, Beeson shared these five simple tips:

1. Swap to whole grains

A quick and effective way to boost fibre is by replacing white rice, bread, and pasta with whole grains like brown rice, quinoa, whole-wheat pasta, and oats. 

"Look for bread where whole grains are the first ingredient and aim for at least 2 grams of fibre per serving," Beeson advises. 

For those on gluten-free diets, she recommends higher-fibre options such as bread made with psyllium, seeds, or brown rice flour.

2. Keep the skins on

Many people peel vegetables out of habit, but keeping the skins on vegetables like potatoes and carrots can significantly increase fibre intake. 

Beeson encourages leaving skins intact to maximise the nutritional value of your meals.

3. Add wheat bran 

If you're attached to your favourite cereals but want to boost fibre, Beeson suggests adding a couple of tablespoons of unprocessed wheat bran to your bowl.

"Just two tablespoons can provide about 4 grams of fibre!" she notes.

For gluten-free alternatives, try oat bran, psyllium husk powder, or milled flaxseeds.

4. Sprinkle nuts and seeds

While nuts are a great source of fibre, they can be high in calories if consumed in large quantities. 

Beeson recommends sprinkling small amounts of nuts or seeds on meals like salads or soups. For a lower-calorie, fibre-rich alternative, try roasted chickpeas.

5. Aim for seven portions of fruit and veg

While "five a day" is a common goal, Beeson encourages aiming for seven portions of fruit and vegetables daily, with a ratio of five vegetables to two fruits. 

Whole fruits and smoothies are preferable to fruit juices, and she suggests eating the skins of vegetables whenever possible for added fibre.

So, by incorporating more fibre into your diet this autumn, you can support digestive health, improve immunity, and maintain steady energy levels.

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