The hustle and bustle of city life in Singapore can often lead us to opt for quick meals that may not always provide the necessary nutrients our bodies require. Among these nutrients, fibre holds paramount importance. It aids in digestion, promotes heart health, and can be a key player in weight management. But are you getting enough of it in your daily meals?
This article delves into the importance of fibre in our diet and highlights the top five fibres Singaporeans should consider including in their meals. Plus, if you're considering a fibre supplement, we've got some useful insights on psyllium husk for you.
Before diving into our list, it’s vital to differentiate between soluble and insoluble fibres. Soluble fibre dissolves in water and forms a gel-like substance, aiding in reducing cholesterol and glucose. Good sources include oats, peas, beans, and some fruits. On the other hand, insoluble fibre promotes the movement of material through the digestive system, benefiting bowel health. Whole-wheat flour, wheat bran, nuts, and many vegetables are rich in this type.
Favoured by many for breakfast, oats are versatile and pack a solid nutritional punch. They play a significant role in reducing cholesterol and stabilising blood sugar levels. Given the diverse culinary tastes of Singaporeans, oats can be prepared in various ways. From a comforting bowl of oatmeal drizzled with gula melaka to baked goods like oat pancakes with tropical fruits, the options are endless.
Although not native to Singaporean cuisine, lentils have found their way into various dishes. Their high protein and fibre content not only support digestive health but can also be a vegetarian source of essential nutrients. Imagine a delicious lentil soup infused with lemongrass or a spicy lentil stir-fry; the possibilities are only limited by one's creativity.
Chia seeds might be tiny, but they're indeed a nutritional powerhouse. Besides being rich in omega-3 fatty acids, they're an excellent fibre source, crucial for heart health. They're also incredibly easy to include in Singaporean dishes. Think chia pudding with a splash of coconut milk or even sprinkled over rojak for an added crunch.
Broccoli might not be everyone’s favourite, but there’s no denying its nutritional benefits. It’s a great source of both soluble and insoluble fibre. Plus, in the Singaporean context, it seamlessly fits into various dishes. Whether it’s in a broccoli and prawn stir-fry, or simply steamed as a side with Hainanese chicken rice, it's an easy and nutritious inclusion.
Psyllium husk might sound exotic, but it's becoming increasingly popular globally, especially among those looking for an effective fibre supplement. Derived from the seeds of the Plantago ovata plant, psyllium husk is rich in soluble fibre. Its benefits range from aiding digestion to helping maintain healthy cholesterol levels.
For Singaporeans who feel their fibre intake might be on the lower side, psyllium husk can be a game-changer. It can be added to smoothies, incorporated into baked goods, or even used as a thickening agent in certain recipes. Do note, however, that while it's a potent supplement, it’s essential to consult with a healthcare professional before integrating it into your diet.
While Singapore offers a plethora of culinary delights, it’s essential to ensure we're not sidelining crucial nutrients like fibre. From the traditional dishes we love to the modern recipes we experiment with, there's always room to add more fibre. And if you ever feel the need for a boost, remember the psyllium husk as your go-to fibre supplement.
For optimal health, adults are advised to consume about 25 to 30 grams of fibre daily. However, studies indicate that the average person often falls short. Regularly checking and ensuring you hit this mark can significantly benefit your overall health.
Oat Pancakes with Tropical Fruits: Whip up a batter using ground oats, eggs, and a splash of milk. Cook them as regular pancakes and top with fresh mango, dragon fruit, and a drizzle of honey.
Lentil and Lemongrass Soup: Cook lentils until tender. In a separate pan, sauté garlic, onions, and lemongrass until aromatic. Combine with the lentils, add vegetable stock, and simmer until all flavours meld. Garnish with fresh coriander.
Remember, the key is balance and diversity in your diet. Happy eating, Singapore!
The hustle and bustle of city life in Singapore can often lead us to opt for quick meals that may not always provide the necessary nutrients our bodies require. Among these nutrients, fibre holds paramount importance. It aids in digestion, promotes heart health, and can be a key player in weight management. But are you getting enough of it in your daily meals?
