Nutrition

We all know our bodies need calcium for bones, Vitamin C to fend off colds and chocolate to save relationships. But when it comes to losing weight, the nutritional information is a little more confusing. The mighty trilogy of nutrients – protein, carbohydrates and fat – garners most of the food industry’s attention, but it’s becoming increasingly clear that fibre needs to be the fourth leg of the dietary table.

Study after study shows that not only does fibre help lower your risk of cancer, heart attack and high blood pressure, it also keeps you full and helps you decrease the total amount of kilojoules you consume every day. Trouble is, most of us think that getting the recommended 30g of fibre a day means eating cereal that tastes like the box it comes in. But that isn’t the case. You can sneak fibre into your diet anywhere.

Use these 28 fibre-friendly tactics to eat more – and weigh less.

At Lunch

TRY RYE BREAD if you don’t like wholewheat for your sandwich. One slice has almost two grams of fibre – twice the amount found in white bread.

OPT FOR QUINOA INSTEAD OF WHITE RICE and you’ll get six times more fibre per serving. Mixing in half a cup of lentils with the quinoa will add a nutty flavour, another six grams of fibre and a boost of folate and manganese.

STOW A TIN OF MICROWAVABLE SOUP in your desk for when you need to work through lunch. Woolworths’ Chunky Vegetable Soup packs as much as five grams of fibre per 400g portion, while the Beef and Lentil Soup offers an unbeatable 12g for the same-sized portion.

SHOWER YOUR PASTA WITH ORIGANUM OR BASIL A teaspoon of either chopped herb adds one gram of fibre. Order it with mushrooms and you’ll get an extra gram.

BUILD YOUR BURGER WITH A SESAME-SEED ROLL instead of the plain variety. Sesame seeds add half a gram of fibre per roll.

ORDER YOUR BOERIE ROLL WITH TOMATO-AND-ONION RELISH Every quarter-cup of the relish you pile on adds up to two grams of fibre to your meal, and having a wholewheat roll tops that up with another three grams.