NEW YEAR 7-DAY FOCUS PROGRAM

Wednesday's Focus

 Add Fibre to Every Meal

Fibre supports digestion, balances blood sugar, and feeds healthy gut bacteria. It also helps you feel fuller longer, reducing cravings. Don't worry about measuring it, just make sure you add it as much as you can to each meal.

Fibre is a game-changer for digestion, energy, and overall health.

Today, we’ll focus on small, manageable tweaks—like adding brown rice, veggies, or even a sprinkle of fibre powder to your meals.

These simple swaps will leave you feeling more balanced and energised.

Quick Ideas

• Sprinkle chia seeds or flaxseeds on cereal, yoghurt, or salads.
• Use hummus as a dip for veggie sticks.
• Add black beans to soups, salads, or tacos.
• Swap white bread for whole-grain or sprouted bread.

Meal Specific Ideas:

• Breakfast: Add chia seeds or ground flaxseed to oatmeal or smoothies.
• Lunch/Dinner: Include a portion of leafy greens, roasted vegetables, or legumes. Swap white rice for brown rice or quinoa.
• Snacks: Enjoy raw veggies with hummus, an apple with almond butter, or a handful of nuts.
• Drink it: If needed, add a teaspoon of psyllium husk, PHGG or another fibre supplement to water or juice.

High Fibre Foods

Vegetables:

• Broccoli
• Carrots
• Spinach
• Brussels sprouts
• Sweet potatoes (with skin)

Fruits:

• Apples (with skin)
• Pears
• Raspberries
• Oranges
• Bananas

Whole Grains:

• Brown rice
• Quinoa
• Oats
• Barley
• Whole wheat bread or pasta

Legumes:

• Lentils
• Chickpeas
• Black beans
• Kidney beans
• Edamame

Nuts and Seeds:

• Chia seeds
• Flaxseeds
• Almonds
• Sunflower seeds
• Pistachios