Floaters or sinkers?

Floaters or sinkers?

There is not enough fibre in the Kiwi diet, and you will know if you are one of those by what happens to your stools. If they sink, you are probably not eating enough fibre. If they float or semi-float, you are probably doing okay.

In New Zealand, the adult average intake is far lower than the recommended amounts.*

To understand more about fibre’s function see our article ‘Quick Food Facts: Dietary Fibre’. But below we show you ways to increase your intake and offer a sample menu that represents the recommended amount of dietary fibre.

Simple steps to increase your fibre intake.

Aim for six serves of whole grain products every day. Examples include:

  • brown rice, quinoa, rolled oats, barley, whole wheat breads and pasta
  • use ½ whole wheat flour with ½ white flour for baking
  • have 1-2 tablespoons of flax seeds or bran with cereal or in smoothies
  • eat the skin or peels of fruit and vegetables when possible
  • opt for whole fruits or vegetables rather than their juices
  • legumes such as lentils, kidney beans or black beans can be added to casseroles, bolognaise, stews and soups to increase their fibre contents
  • dips that contain legumes such as hummus
  • add nuts and seeds to cereals, salads or baking to add fibre, or have a handful as a snack

Sample menu for 38g fibre (male RDI)

Breakfast:

2 slices of whole wheat toast (5g)
2 poached eggs (0g)
1 small orange (3.1g)

Lunch:

whole wheat pita bread (5g)
¼ cup grated carrot (1.1g)
lettuce (0.1g)
75g shredded chicken (1g)
30g grated cheddar cheese (0g)
½ cup plain yogurt (0g)

Snacks:

¼ cup hummus (2.5g)
2 tablespoons of peanut butter (1.8g)
3 rye crackers (7.5g)
kiwifruit (2.7g)

Dinner:

home baked potato wedges (with skin on) (3g)
pan-fried fish (0g)
½ cup of green beans (5g)
aioli (1 tablespoon) (0g)\

Sample menu for 28g fibre (female RDI)

Breakfast:

¾ cup oat bran muesli (5g)
½ cup plain yogurt (0g)
1 medium banana (2.1)

Lunch:

brown rice sushi with Tuna (10 pieces) (3g)
seaweed salad (1g)

Snacks:

2 cups of natural popcorn (2.4g)
1 Peach (2.9g)
handful of almonds (3.6g)

Dinner:

lentil pumpkin soup (7g)
seeded loaf toasted (3g)

 

* The latest New Zealand Adult Nutrition Survey reveals Kiwis are not eating nearly enough dietary fibre, with males on average managing just 22g/day and females just 18g/day