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    9 Cauliflower Benefits That Make It A Superfood, According To A Dietitian

    For the last few years, one vegetable has been the star of the produce aisle, outshining all the rest. And while images of kale or even sweet potatoes may come to mind, the owner of this impressive title is actually cauliflower. C’mon you know your famous cauliflower tacos and those yummy cauliflower buffalo wings are a staple in your house, so this can’t be a total surprise.
    And now that you’re thinking about it. If you’re realizing you eat way too much of it, that’s not a bad thing. The cruciferous vegetable, long used interchangeably with broccoli, cabbage, and Brussel sprouts, is one of the more popular veggies thanks to its low-carb and low-calorie values as well as its immense versatility. It’s hard to name a dish you can’t throw cauliflower into.
    READ MORE: Caffeine Effects: “What Happens When I Go Hard on Coffee?”
    Whether you prefer white, green, purple, or any other of the vegetal varieties you can find out there, cauliflower has proven itself as a compelling alternative to traditional ingredients and is now regularly used to make everything from rice and pizza crust to mac and cheese and Christmas stuffing.
    But the vegetable is not only an extremely healthy option for those looking to cut back on carbs and calories. It’s also a great source of plant compounds that are known to reduce the risk of certain diseases, including cancer. Ready to dive into all of cauliflower’s amazing bennies? Below, we break down everything you need to know about cauliflower benefits and nutrition, according to a registered dietitian.
    What does cauliflower’s nutrition look like?
    “Cauliflower is rich in nutrients, including dietary fibre, vitamin C, vitamin K, vitamin B6, and folate,” explains Gena Hamshaw, a registered dietician and the author of The Full Helping blog. “Plus, cauliflower is relatively low in calories and has a high water content.”
    According to the USDA, a medium-sized head of cauliflower contains an estimated 146 calories, 29 grams of carbs, 1.6 grams of fat, 12 grams of fibre, 11 grams of sugar, 11 grams of protein, and 176 mg of sodium. Obviously, these values will differ depending on preparation and any ingredients used alongside it, but the vegetable’s nutrition makes it an appealing addition to almost any diet.
    What are the benefits of eating cauliflower?
    There are many advantages to eating cauliflower, from satiating your body’s need for certain nutrients to the range of ways it can be prepared. Here, we look at nine of the vegetable’s foremost benefits.
    1. It’s high in fibre
    It’s no secret that fibre is a necessary part of any diet or that it can be a huge help to overall health—and lucky for us, cauliflower is rich with it. With 10 percent of your daily fibre needs fulfilled with just a single cup of cauliflower, the vegetable can lower the risk of various illnesses, including heart disease and diabetes. Eating it regularly is also a great way to promote digestive and cardiac health more generally, which is something everyone wants, Hamshaw says.
    READ MORE: 24 High-Fibre Foods That Should Be On Your Plate Every Day, According To Nutritionists
    2. It’s a good source of choline
    “Choline is a nutrient that plays a role in nervous system function and metabolism, and adequate choline intake may aid with memory function as well,” notes Hamshaw. Many people are deficient in the nutrient since relatively few foods contain it, but one cup of cauliflower contains about 11 percent of your daily need.
    3. It aids immune health
    There’s a reason vitamin C has become such a hot topic in recent years, as the world has prioritised immunity in the face of widespread illness. The antioxidant is well known for its anti-inflammatory effects and its ability to boost immune function, Hamshaw says, and cauliflower is famously high in it.
    4. It’s high in vitamin K
    You’re likely less familiar with vitamin K than many of its counterparts, but believe us when we say it’s just as important. The fat-soluble vitamin plays an essential role in bone metabolism, regulating blood calcium levels, and blood clotting, which means that it helps your body heal from any kind of injury. And cauliflower offers roughly 20 percent of your recommended daily intake of vitamin K, so your body will thank you for eating it.
    5. It can aid weight loss
    With only 25 calories in every cup of cauliflower, the vegetable is an obvious choice for anyone looking to lose some weight. In addition to being rich in fibre, which can work to slow your digestion and make you feel fuller longer, it has a very high water content. With 92 percent of its weight made up of water, eating cauliflower can assist with keeping your body hydrated, and when added to a proper diet, weight loss.
    6. It can help reduce the risk of cancer
    “Cauliflower contains phytonutrients – chemical compounds found in plants – that are associated with protection against chronic diseases, including cancer,” Hamshaw says. The vegetable boasts high contents of glucosinolates and isothiocyanates, two groups of antioxidants that have been shown to reduce cancer and especially protect against breast, colon, lung, and prostate cancer.
    READ MORE: 15 Crazy-Delicious Cauliflower Recipes To Help You Lose Weight
    7. It contains some of almost every nutrient you need
    It’s rare that a single food can cover nearly every one of your body’s nutritional needs, but cauliflower does just that. Putting aside the more obvious vitamins B, C, and K, the cruciferous vegetable is an excellent source of folate, potassium, magnesium, phosphorous, and more, all minerals you need to maintain overall health.
    8. It’s a good alternative to grains
    Whether you follow a low-carb diet and are looking to eliminate more grains or you’re simply hoping to increase your veggie intake, cauliflower can be a big help. With about nine times fewer carbs than rice and a myriad more of vitamins and nutrients, it’s a great alternative to traditional grains. You can find cauliflower-based rice and pasta at many grocery stores these days, or you can try your hand at recipes like cauliflower pizza, cauliflower mash, and cauliflower tortillas.
    9. It’s incredibly versatile
    “In addition to all of this, cauliflower is versatile, satisfying, and useful in a huge range of recipes, and it’s especially useful in plant-based cooking,” Hamshaw explains. “You can transform cauliflower into steak, dip, or mash. It can be baked, roasted whole, or pureed into pasta sauce. The possibilities are endless!” You can also eat the vegetable raw or simply roasted, steamed, or sautéed, so preparation can be as minimal or as maximal as you’d like.
    *This article was originally published on Women’s Health US

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    Caffeine Effects: ‘What Happens When I Go Hard on Coffee?’

    While a moderate flat white habit is nothing to be worried by, persistently going hard on the java can prove problematic. Here, WH speaks to the experts about what happens in your body, when you mainline caffeine.
    What happens after my first cup of coffee?
    A thirst for Vida e Caffè’s finest is usually the result of a few things – from a late bedtime to a longstanding habit. But caving to your craving is no bad thing, particularly as that first cup is likely to perk you up. ‘Caffeine mainly works by plugging the adenosine receptors in your brain,’ explains GP Dr. Serena Rakha.
    READ MORE: Is Coffee Helpful (Or Harmful) For Weight Loss? Experts Weigh In
    ‘Caffeine and adenosine (a compound that usually promotes sleepiness when it hits the receptors) are similar in structure, so caffeine can bind to adenosine receptors, like different keys fitting the same lock, and cause stimulation across the brain.’ After that first coffee or two, this manifests as you feeling alert, with increased concentration to boot.
    And my fourth?
    Blocking some of these receptors is all good, to an extent, but sipping on four and a half cups of coffee (around 450mg of caffeine) per day can block up to 50% of them. ‘This allows stimulating neurochemicals, such as dopamine, to flood your system,’ says Dr Rakha.
    ‘When your body catches on, it responds by churning out more adenosine receptors in an attempt to restore equilibrium.’
    The upshot? Adenosine starts binding to the free receptors, which slows down neural activity in the brain (winding down for sleep) –thus, your energy begins to wear thin.
    READ MORE: How Much Coffee Is Too Much Coffee? Here’s What Experts And Studies Say
    The obvious solution is, well, even more coffee. But as well as blocking sleep-promoting adenosine (so you struggle to nod off hours after your last espresso), caffeine also triggers the release of adrenaline, the-called fight-or-flight hormone, says Dr Rakha.
    This rushes through your body, giving you the power to blast through that session on your treadmill – at higher doses, though, It’ll leave you tense and anxious, and it contributes to the classic ‘coffee jitters’.
    So potent are the effects that caffeine-induced anxiety disorder is recognised by the American Psychiatric Association.
    So how much coffee is okay?
    While the European Food Safety Authority has determined that 400mg of caffeine per day – around four cups of coffee – is fine for most adults, what works for you may be different. ‘There’s also some evidence that caffeine ingestion can increase your circulating stress hormone cortisol,’ says dietitian Sophie Medlin.
    ‘Cortisol levels peak in the morning, which helps you get up and get on with your day, so if you want to optimise what your Americano is doing for you, you might want to delay it until mid-morning, when your cortisol levels start dropping.’
    READ MORE: 10 Delicious Coffee Smoothie Recipes That Will Give You A Morning Buzz
    Otherwise, think about when you might need it most. A recent review concluded that caffeine was an effective workout performance enhancer, particularly for aerobic exercise.
    And how do I cut back on coffee, if I need to?
    If you want to wind down your dependence, try eliminating one caffeinated beverage at a time.
    ‘If you experience headache, that’s your previously caffeine-tightened blood vessels widening, creating pressure-like tension in your brain,’ explains Dr Rakha. Pop a painkiller if you need to.
    ‘Often, it’s the ritual of making coffee and sitting down with it that you really crave,’ says Medlin. ‘If you’re trying to reduce your caffeine intake, use that time to brew caffeine-free rooibos instead.’
    Still fatigued? Get moving! 10 minutes of climbing stairs will boost your energy as much as an espresso. Plus, the endorphin rush will drown out irritability. Step to it.
    This article was originally published on Women’s Health UK

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    Your Guide To Intuitive Eating: The 10 Principles You Need To Know About

    Whether you want to lose weight or eat better, there are a lot of diets out there vying for your attention. Keto? Whole30? Plant-based?
    If all of the options have your head spinning (same), I’ve got just the thing for you. This diet actually isn’t a ~diet~ at all — but it can still help you with your eating goals. It’s called intuitive eating, and it’s a movement that’s gaining major followers.
    On a basic level, intuitive eating is all about getting in touch with body cues (like hunger and fullness) and learning to trust your body when it comes to food, explains nutritionist Keri Gans. There are no restrictions or forbidden foods; just an effort for you to eat well, feel healthier, and enjoy food more.
    “For many people, the traditional diet approach leads to nothing more than years and years of weight loss and weight gain and a negative relationship with food and their body image,” Gans says. Intuitive eating is here to put that crap to bed.
    Clearly, there’s something to it. Instagram is filled with comments from people who rave about how intuitive eating has helped them stop obsessing over their weight, quit binge-eating, and end feelings of guilt around food.
    Of course, there’s a little more to making this whole intuitive eating thing work. Here’s what you need to know about the eating approach — and how to make it work for you.
    What Is Intuitive Eating And Will It Help With Weight Loss?
    As the name suggests, intuitive eating is all about following your own innate intuition.
    “The biggest difference between intuitive eating and diets — or ‘lifestyle changes’ —i s the focus on internal signals and cues rather than external rules,” says nutritionist and certified intuitive eating counsellor Alissa Rumsey, owner of Alissa Rumsey Nutrition and Wellness. “Intuitive eating uses feelings of hunger, fullness, satisfaction, and body knowledge to dictate eating choices in the moment. Traditional diets, meanwhile, use external factors like nutrient counts, calories, or food groups to plan food ahead of time without room for flexibility.”
    While you can lose weight by following an intuitive eating approach, it’s not necessarily the goal. Instead, the goal with intuitive eating is to foster a healthier, happier approach to food.
    Yes, it sounds suuuuper simple — but it definitely takes work to achieve. “We’re all born knowing how to listen to our body’s hunger and satiety signals but, as we go through life, our natural intuition is blunted on so many levels,” says nutritionist Karen Ansel. “As children, adults are constantly feeding us snacks, whether we’re hungry or not; we’re told to finish our meals even though our bodies may be perfectly well-nourished; we’re rewarded with food for good behaviour. At the same time, we’re told that hunger is an emergency, even though it’s a completely natural sensation, just like being tired.”
    Though intuitive eating offers the alluring promise of no food being off-limits, the process of reestablishing (and following) your natural cues is a tricky one.
    “It’s long and time-consuming, and sometimes you have to fail before you can succeed,” Ansel says. “The upside is that once you learn to eat intuitively, weight control often becomes infinitely easier, as your body naturally possesses all the tools to guide you.” At this point, you can easily eat only when truly hungry and stop when satisfied. No stress.
    How Intuitive Eating Got Started
    The intuitive eating movement has been around in some form since the 1970s, but the term “intuitive eating” was coined in 1995 by nutritionists Evelyn Tribole and Elyse Resch, authors of Intuitive Eating: A Revolutionary Program That Works.
    In their book, Tribole and Resch encourage people to reject diet culture, find satisfaction in eating, and listen to their body cues around food. They also ID three different eating personalities that help define the eating difficulties you might have:
    The careful eater: This person spends a lot of time thinking about what they eat — reading labels, asking restaurant servers about details, and meticulously planning out each meal.
    The professional dieter: This person, meanwhile, is always on some kind of diet. They carefully count calories and monitor portions, all with the goal of weight loss.
    The unconscious eater: Unconscious eaters can be broken down further into different camps but, as a whole, they are not as meticulous about what they eat as careful eaters and professional dieters. Unconscious eaters tend to eat what’s available, whether it’s inexpensive, whatever is lying around, or stuff they just don’t want to go to waste.
    The ultimate goal, according to Tribole and Resch, is to become an intuitive eater, someone who listens to their internal hunger cues. When they’re hungry, intuitive eaters pick something to eat without debating about it or feeling guilty.
    The 10 Principles Of Intuitive Eating
    So, how does one become an intuitive eater, exactly? To help you get there, Tribole and Resch came up with the 10 principles of intuitive eating, which all focus on creating a healthier relationship with food.
    “The principles of intuitive eating are guideposts that help you unlearn the dieting behaviours and diet mentality you’ve been taught and instead learn to tune back into your own body,” Rumsey explains. “While it’s not always a linear experience, rejecting the diet mentality and learning to honour your body’s hunger cues are some of the foundational experiences.”
    Live by these principles, she says, and you’ll not only find a happier relationship with food, but more positive self-care and coping behaviours, body respect, and more intuitive, joyful movement, too.
    The 10 principles of intuitive eating, according to Tribole and Resch, are:
    1. Reject The Diet Mentality
    This means ditching diet books and avoiding articles that tell you how to lose weight quickly.
    2. Honour Your Hunger
    Learning to listen to your hunger cues is crucial, Tribole and Resch argue. Focusing on keeping your body nourished with the right foods can help prevent overeating.
    3. Make Peace With Food
    This means giving yourself permission to eat what you want, when you want it.
    4. Challenge The Food Police
    Tribole and Resch urge people to remove “good” and “bad” thinking from eating. Have a bowl of ice cream? Don’t feel guilty about it; it’s just food, and it’s part of your overall healthy diet.
    5. Discover The Satisfaction Factor
    Eating should be a pleasurable experience and, if you enjoy what you’re eating, should help you feel satisfied and content. Identifying this satisfaction can help you learn when you’ve had enough of a food you enjoy.
    6. Feel Your Fullness
    Trust your body to lead you to the right foods and listen for the signals that you’re not hungry anymore. Tribole and Resch also recommend pausing in the middle of eating to ask yourself how the food tastes, and how hungry you are at that moment.
    7. Cope With Your Emotions With Kindness
    Learn to recognize that food restriction can trigger loss of control and emotional eating. Learn to ID your emotions and find ways to deal with them that don’t involve food.
    8. Respect Your Body
    Embrace your body, so you can feel better about who you are.
    9. Movement — Feel The Difference
    Be active for the sake of moving your body, instead of tracking how many calories you burn during exercise. Focusing on the energy you get from working out can help keep you motivated.
    10. Honour Your Health With Gentle Nutrition
    Make food choices that are good for your health — and taste great — while making you feel good. Know that you don’t have to eat perfectly to be healthy. That one snack, meal, or day of less-healthy eating won’t torpedo your goals.
    How To Get Started With Intuitive Eating
    If you want to rethink your relationship with food, Ansel recommends picking up the Intuitive Eating book to get the full view of what it’s all about.
    It’s also a good idea to really immerse yourself in the concept. “You have likely been absorbing years and years of diet culture messages, so surrounding yourself with alternative messaging will be helpful,” says Rumsey, who recommends checking out different podcasts, books, and blogs created by registered dietitians and therapists certified in intuitive eating. “These will help you weed through a lot of your long-held beliefs about food and your body to start developing a new relationship,” she says.
    Some of her recommendations:
    Anti-Diet by Christy Harrison
    The F*ck It Diet by Caroline Dooner
    This Body Is Not An Apology by Sonya Renee Taylor
    Food Psych podcast
    RD Real Talk podcast
    Nourishing Women podcast
    Love, Food podcast
    Another question to consider: What do you really want to eat right now? “Allow yourself to have whatever the answer is,” Rumsey says. “By allowing yourself to eat whatever you want, you stop the diet cycle in its tracks.”
    It can take time, but your mind and body will eventually learn that you have access to all foods and, with time, cravings and overeating should decrease. “If you’re unsatisfied, you’ll probably keep looking for that one thing that is going to make you feel satisfied and content, and you’re more likely to overeat,” Rumsey explains. “When you eat what you really want, the feelings of satisfaction and pleasure you feel will help you be content.”
    You’ll also want to start tuning in to your hunger signals, Rumsey says. Start noting when you tend to feel hungry during the day — and what you tend to do in those moments. “Honouring your hunger — eating each time you are hungry — is an important step in building back body trust,” she explains.
    If you’re looking for extra support, a registered dietitian can help guide you through the first few months of intuitive eating. “Each person is different and an intuitive eating registered dietitian can help you work through your unique challenges and questions,” says Rumsey.
    The bottom line: Intuitive eating is a great way to feel healthier in your body and create a happier, easier relationship with food. Experts say that it’s never too late to work on intuitive eating — and that it really does work for most people.
    This article was originally published on

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    Avocado Is One Of The Most Versatile Fruits You Can Cook With

    Is mealtime your favourite time of day? Are you always up for a treat, no matter what day of the week it is? We get you! But, we also get that nutritional value and a healthy body is super important too. That’s why we totally recommend avo-liciousness — you literally can have your cake (avo) and eat it too…
    It’s comfort food but it’s good for you!
    Avocados are both a rockstar in texture and in taste, and it totally enhances Mexican dishes, toasted sarmies, desserts, and so much more. But, incredible creaminess aside, avocados are also loaded with healthy fats that have protective properties against heart disease and cancer. Avocados are also a source of potassium, are high in copper, and are a source of fibre and antioxidant nutrients such as lycopene and beta-carotene. Together these powerful food components can help maintain and regulate immune function.
    Super versatile
    Perfect your meals at home, and even your take-aways, by topping them off with thick slices of yummy avo.
    Yes, salads, pasta, burgers and pizza should never be served without crescents of fresh, creamy avocado. It’s hard to think of another fruit as versatile as an avocado when it comes to snacking and mealtimes morning, noon and night. Mashed, diced, sliced or puréed, avos are always a delight, with a generous ability to make all other ingredients taste that much better!
    Plus, avo season is currently in full swing with dark-skinned (Hass-type) and green-skinned avocados on supermarket shelves everywhere. You can totally allow your inner chef unrestricted kitchen privileges! Wink-wink. And if you’ve been feeling slightly demotivated by the state of current affairs in South Africa lately, know that there still many up sides to being a local… Having access to avocados available almost all year round, is one of them. SA farmers grow both green-skinned and dark-skinned avos, which means we get an almost year-long supply of these two equally delectable (slightly addictive!) fruits.
    Ripe and ready
    Buttery, creamy green-skinned avo varieties include Fuerte, Edranol, Ryan, Reed and Pinkerton, and are available from March until October. Hass, Maluma Hass and Lamb Hass are all rich, nutty dark-skinned avos that are available from March until November. While a green-skinned avocado remains green when ripe, the dark-skinned Hass-type avos turn purple-black when ready to eat. And while they may vary in colour, shape and size, they are all extremely beneficial and versatile.
    When it comes to getting creative in the kitchen, dark-skinned and green-skinned avos shine equally brightly, as there’s no end to their uses in snacks, light meals, starters, main meals, desserts, bakes and even sweet treats.
    So go on, satisfy your hunger and add some delicious, versatile and nutritious South African avos to your meal today. Check out this cool avo-inspired recipe idea…
    Avocado, naartjie & caramelised pecan nut salad, with poppy seed dressing

    Preparation Time: 20 minutes
    Serves 6
    Salad ingredients:
    6 ripe avocados, peeled & sliced
    1 red onion, sliced
    2 naartjies, broken into segments or sliced
    1 orange, cut into segments
    100g caramelised pecan nuts
    herbs to garnish
    Dressing ingredients:
    ¼ cup honey
    ¼ cup cider vinegar
    ¼ cup poppy seeds
    Make the dressing by combining all the ingredients in a screw top bottle and shake to combine.
    In a small bowl marinate the red onion slices for 5-10 minutes in the dressing.
    Arrange the avocado on a platter, with the naartjies, orange segments and pecan nuts. Pour the dressing and marinated onions over the salad.
    Serve immediately.
    For avolicious recipes visit or follow @iloveavocadoSA on Facebook and @iloveavosSA on Instagram.

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    How To Go Vegan: 15 Easy Nutritionist-Backed Tips

    Going vegan is kind of like building your own furniture. It seems like a great idea in theory (nutrients! lower cholesterol! helping the environment!). But when it comes down to putting the pieces together… umm, it’s not exactly easy. “A vegan diet can be hard to start, mostly because you don’t know what to eat,” says plant-based […] More

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    24 High-Fibre Foods That Should Be On Your Plate Every Day, According To Nutritionists

    Yes, everyone wants to feel full for hours after they eat lunch and never be bloated again. But like, how?!? Well, there’s one solution that’s not exactly sexy (your grandma probably swears by it), but it works: fibre, baby.
    Okay, yes, so fibre bars can be kind of nasty. But you can (and should) get this stuff from real food, too. Fibre helps keep your bowels regular, naturally lowers your LDL cholesterol, and, yes, makes you feel fuller for longer. “High-fibre diets have also been linked to lower rates of colon cancer, and most of us aren’t getting nearly enough,” says registered dietician Alex Caspero.
    That said, too much fibre can shock your system, causing bloating and diarrhoea (fun!). “If you’re only eating 10 grams now, please don’t start eating 50,” says Caspero. She recommends adding in five grams at a time every few days over the course of a week until you hit about 30 grams per day—the sweet spot for most adult women.
    And don’t forget to drink at least eight glasses of water a day to keep all that bulk moving through your GI tract (otherwise you’ll get gassy and bloated).
    Not sure where to start? Here are 24 high-fibre foods that pack a solid amount of the nutrient (and other health benefits).
    Chia Seeds
    Fibre: 13.5 grams per 1/4-cup serving
    Chia seeds add a nice nutty flavour to smoothies, yoghurt, and other foods — and they’re super easy to use. Just sprinkle them over or into your dish, and you’re good to go. In addition to an impressive fibre count (and being high in protein), “they’re a good source of omega-3 fatty acids, which have been associated with a decrease in heart disease,” says Keri Gans, author of The Small Change Diet.
    Sunflower Seeds
    Fibre: 5 grams per 1/2-cup serving
    Like chia seeds, sunflower seeds are an easy way to inject a little more fibre into your day. These fibre-filled little seeds are also “a good source of monounsaturated fats that may help decrease cholesterol levels,” Gans says. Toss ’em into a salad for a little crunch, or just nosh on them on their own.
    Fibre: 10.5 grams per 1/8-cup serving
    Bran is surprisingly versatile — you can add it to smoothies, oatmeal, muffins, and even mashed bananas with nut butter, says Sonya Angelone, a spokeswoman for the Academy of Nutrition and Dietetics. There are also different types to choose from. “Wheat bran is a great source of insoluble fibre, which helps prevent constipation,” Angelone says. “I really like oat bran as a concentrated source of soluble fibre.” (Soluble fibre slows digestion and keeps your blood sugar stable.)
    Fibre: 10 grams per 1/2-cup serving
    High-fibre almonds can do your gut and your skin a solid. They’re a “good source of vitamin E, which has been associated with a reduction in UV damage of the skin,” Gans says. She recommends using finely-chopped almonds to coat meat before baking or over salads, or just munching on them whole.
    Sweet Potatoes
    Fibre: 3.4 grams per 1/2-cup serving
    Sweet potatoes are an awesome way to up your fibre intake, plus they’re also an “excellent” source of vitamin A, which is great for your vision, Gans says. You can swap sweet potatoes into just about any potato dish, or try this cool hack from Gans: Slice sweet potato into quarter-inch thick into pieces and put them into the toaster. Then, slather your slices with your favourite toast toppings, like peanut butter, banana, and honey.
    Fibre: 6.2 grams per 1/2-cup serving
    Prunes have a solid rep for getting things moving in your gut, and part of their power is due to fibre. They’re also a good source of potassium, which helps your body regulate your blood pressure, Gans says. She recommends throwing a few into oatmeal, or blending them into smoothies.
    Split Peas
    Fibre: 22 grams per 1/2-cup serving (uncooked)
    Don’t be intimidated by split peas. “They cook up in 30 minutes and don’t need to soak first,” Angelone says. “They also make a great one-pot meal when you add some vegetables at the start of cooking and then fresh spinach at the end.” Split peas are also a great source of iron, which is needed to transport oxygen in your blood, Gans points out.
    Brussels Sprouts
    Fibre: 3.5 grams per 1/2-cup serving
    Brussels sprouts are a great option when you’re tired of broccoli or cauliflower but still want cruciferous vegetable benefits. They’re “rich in vitamin K, which is needed to help your blood to clot,” Gans says. Try brushing your Brussels with olive oil, salt, and pepper, and roasting them for a delicious side dish.
    Flax Seeds
    Fibre: 14.3 grams per 1/4-cup serving
    Like chia seeds, flax seeds are an easy way to inject fibre into oatmeal, smoothies, yoghurt, pancakes, or baked goods, Angelone says. Another, non-fibre perk of flax seeds, per Gans: “They are a good source of omega-3 fatty acids which have anti-inflammatory properties that have been associated with a decrease in joint discomfort.”
    Fibre: 5.6 grams per 1/2-cup serving
    Seaweed (a.k.a. nori) makes a great addition to salads and soups, and can be a go-to snack on its own, says Scott Keatley, of Keatley Medical Nutrition Therapy. (It adds a nice salty flavour to just about anything.) “Snacks like seaweed can help you to feel fuller longer, decrease cholesterol levels, help regulate blood sugar levels, and be great aids in weight loss,” he says.
    Fibre: 7 grams per 1/2-cup serving
    Popcorn is a whole grain (and therefore loaded with fibre), but the kind of popcorn you choose matters, Keatley says. Opt for the buttery movie theatre version, for example, and you’re adding in some ingredients that kind of undermines the good stuff. But, if you get your popcorn plain and dress it up yourself with garlic powder or cinnamon, it’s a benefit-packed snack, explains Gans.
    Fibre: 7.5 grams per 1/2-cup serving
    Apples are a sweet way to get your fibre intake up. Bonus perk: Apples are also a great source of vitamin C, which supports a healthy immune system and helps your body produce wrinkle-busting collagen, Gans says. Snack on them plain or top them with almond butter for more staying power.
    Fibre: 7 grams per medium uncooked artichoke
    Artichokes are a great source of fibre — but a pain to prepare. To make life easier, Caspero suggests adding frozen or canned artichokes to salads and frittatas. Or toss into whole-wheat pasta with sautéed sun-dried tomatoes, parsley, chicken, and a sprinkle of feta for a fibre-rich Mediterranean meal.
    Lima beans
    Fibre: 12 grams per 1-cup serving
    Frozen or canned is your best option to get all the fibre in lima beans; pair with corn to make a savoury hash. “Corn gets a bad rap, but it’s technically a veggie and it’s relatively high-fibre,” Caspero says. Or puree lima beans with lemon juice, olive oil, salt, and pepper to make a “hummus” for veggie dip or a spread on sandwiches.
    READ MORE: You Might Be Eating WAY Too Much Fibre — Without Realising It
    Fibre: 16 grams per 1-cup cooked serving
    You’ll get TONS of fibre and protein in every cup of this vegetarian staple. Buy a bag at the supermarket and forget the soaking; just drop in simmering water and they’re ready in 30 minutes. Caspero recommends using lentils as a filling for tacos or wraps, or making a “lentil loaf” (like meatloaf…but with lentils).
    Black beans
    Fibre: 17 grams per 1-cup serving
    Caspero suggests lightly mashing black beans and adding to sandwiches, pairing with sweet potatoes and a sprinkling of cheese, adding to soups and salads, or wrapping in a whole-wheat wrap with chicken and hummus.
    Whole-wheat pasta
    Fibre: 6 grams per 1 cup of cooked pasta
    Pasta is a surprisingly high-fibre food, if you do it right. Take your whole-wheat pasta and toss with about two cups of cooked mixed veggies, plus tomato sauce or olive oil and lemon, and you’ll have a fibre-rich meal.
    READ MORE: 30 Healthy High-Fibre Foods That Make You Feel Full And Satisfied
    Fibre: 8 grams per 1-cup serving
    The season for raspberries is fairly short, and they’re pricey otherwise. But you can enjoy fibre-rich raspberries out of season if you buy frozen, then add to smoothies or fibre-rich oatmeal.
    Fibre: 11 grams per 1-cup serving
    “I call chickpeas my chicken,” says Caspero, since she swaps the high-fibre, vegetarian protein anywhere she’d otherwise use chicken. Because they’re pretty bland, they marry well in lots of different dishes. Toss them in a blender with mayo, celery, and carrots to make a take on chicken salad that’s high in fibre and protein.
    Fibre: 6 grams per 1-cup serving (cooked)
    You might associate barley with soups, but it works just as well anywhere you’d use rice. Buy a pack of barley and make one big batch that you can keep in the fridge all week. Mix with roasted veggies (like onions, broccoli, and red peppers to get an extra fibre kick), a serving of chicken, and dressing for a hearty lunch or dinner.
    READ MORE: Are You Really Getting Enough Fibre In Your Diet?
    Fibre: 6 grams fibre per medium pear
    When you think of fibre-rich fruits, you probably think of apples, but you’ll actually get a lot of it in pears, too. Pair it with almond butter for a snack or with almost any savoury food, like cheese in a salad.
    Fibre: 7 grams per half avocado
    Yet another reason to love brunch’s favourite food! Slather it on toast, dice, and toss with your favourite salad, or just slice and put on top of your sandwich to boost your meal’s healthy fat and fibre content.
    Fibre: 8 grams per 1-cup serving
    Like raspberries, blackberries are a high-fibre food that you should have in your repertoire. Fresh or frozen, you can eat these babies in yoghurt, as part of a fruit salad, or just pop ’em raw.
    Fibre: 6 grams per 1/2-cup serving
    Peanuts have a surprisingly-high amount of fibre for such a small, ordinary nut. As if you didn’t have enough reason to love peanut butter already. Toss the nuts into a stir fry or salad, or just eat some PB out of the jar.
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