We’re constantly told that eating well means cutting back on fat, sugar and salt, and that’s true. But there’s another guideline that’s easy to overlook: eating enough fibre. What exactly is fibre, what does it do, does it have anything to do with cellulite, which foods contain it and how can you eat more of it every day? We tell you everything in this article!
What is fibre?
Fibre is a natural component of many plant-based foods. Although we eat it, it doesn’t directly nourish us and isn’t used by our bodies as energy. Once eaten, fibre isn’t digested: it passes through the digestive tract largely intact.
What does fibre do?
Fibre is one of the cornerstones of a balanced diet. In fact, nutritional guidelines recommend eating some every single day.
There are two main types of fibre: soluble fibre, found for example in oats, pulses and fruit, and insoluble fibre, found in wholegrains and in the skin of fruit and vegetables.
Fibre and cellulite: what you need to know
No single food will make cellulite disappear, and fibre is no exception. That said, foods that are high in fibre (vegetables, fruit, wholegrains and pulses) are easy to work into a varied diet built around minimally processed foods.
As you’ll have gathered, fibre deserves a place on your plate, just like the other building blocks of a balanced diet. And while you’re at it, don’t forget to drink enough water every day.
Where can you find fibre?
Health professionals recommend eating around 25g of fibre per day. Yet the average intake falls well short of that! To bridge the gap, discover the foods richest in fibre and don’t hesitate to add them to your plate…
- Pulses: lentils, broad beans, kidney beans, chickpeas… Pulses are among the richest sources of fibre, so don’t leave them off your plate!
- Wholegrains: brown rice, whole wheat, oats, quinoa, millet, rye, oat bran… Always choose wholegrain starchy foods over their “white” counterparts, which contain far less fibre!
- Fruit: among the fruits richest in fibre, raspberries, prunes, pears, blackberries, dates and papaya are particularly worth mentioning.
- Vegetables: certain vegetables are packed with fibre. Artichokes, aubergine, courgette, asparagus, leeks and potatoes should definitely find their way into your recipes!
Good to know: fibre is highly concentrated in the skin of fruit and vegetables. To make the most of it, opt for organic produce and wash it thoroughly so you can eat it unpeeled.
Our tips for eating more fibre
Choose fresh fruit
Fresh fruit — and ideally organic! Fibre is concentrated mainly in the skin, as with apples and pears, which are in season right now. As a general rule, eating fresh fruit gives you more fibre than opting for a smoothie, fruit juice or compote.
Eat more vegetables
Vegetables deserve a place in your daily diet. In fact, they should make up half your plate at lunch (alongside starchy foods and protein) and at dinner (alongside protein). Go for courgette, asparagus, aubergine, leeks or carrots!
Choose wholegrains
Wholegrains are far richer in fibre. Get into the habit of eating wholemeal bread: ditch the white baguette and sliced white bread! Try wholewheat pasta for lunch or brown rice to boost your fibre intake.
Load up on fibre from breakfast
Getting your fibre fix can start easily at breakfast. Try making a bowl with oat bran — it contains over 15 grams of fibre per serving! Add some almond milk, then a handful of nuts and dried fruit. Almonds, figs, prunes, apricots…
And what about your main meals?
Adding fibre to your meals is easy with a few simple tricks. Try sprinkling your salads or soups with seeds or grains (quinoa, chia, oat bran, etc.). You can do the same with your yoghurts and fruit compotes for dessert, by adding a small handful of dried fruits such as walnuts.
Fibre is a simple building block of a balanced diet, so make a habit of including it in your meals! Mix up your sources (fruit, vegetables, wholegrains, pulses, nuts and seeds) and remember to drink enough throughout the day.
But a balanced diet isn’t everything: to tackle the appearance of cellulite, consider regular palpate-roll massage sessions too! And to keep up your fight against dimples day to day, try the Shorty Expert Amincissant. This garment, designed to target the appearance of cellulite, is infused with caffeine and shea butter.
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- Snacking: which foods to choose between meals?
Useful categories: Anti-Cellulite Diet.
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