With about 2.2 g of fibre per 100 g raw, spinach falls short of the average recommended amount, which is set at 30 g per day for an adult. This is a threshold that most women do not reach, often consuming between 15 and 20 g. The good news is that there are high fibre foods with much higher fibre content that are easy to incorporate into your daily diet and can make a real difference without drastically changing what you eat.
Why 30 grams a day?
Dr Martine Cotinat, a gastroenterologist, is straightforward about the consequences of a chronic deficiency: disruption of the gut microbiota, weakening of the intestinal barrier (which becomes porous), chronic constipation and an increased risk of certain cancers and cardiovascular diseases. “Fibre is the gut microbiota’s preferred food,” she points out. Without it, beneficial bacteria decline and the entire gut ecosystem is thrown off balance. Lydie Palmieri, a naturopath, explains that there are two types of fibre with complementary roles. The first, soluble fibre, is found in fruits and vegetables. It forms a gel in the stomach that slows the absorption of nutrients and glucose, helping to curb appetite and regulate blood sugar levels. The second type, insoluble fibre, is found in whole grains, the skins of nuts and seeds and certain vegetables. It acts as a natural laxative, which is essential for maintaining regular bowel movements. One thing is certain: both types are necessary.
Read on for seven foods that will help you get in both kinds of fibre.
Chia seeds
Just one tablespoon of chia seeds in yoghurt or a smoothie provides 5 g of fibre (more than two large handfuls of spinach). Palmieri enthusiastically recommends them, provided you let them soak in liquid for about 15 minutes before eating: this allows them to release their mucilage, a soluble fibre that’s particularly beneficial for the intestinal lining.
Flaxseeds
Dr Cotinat recommends flaxseeds to prepare the gut before a trip, but their benefits extend far beyond this context. Rich in soluble and insoluble fibre, flaxseeds should be ground just before consumption because, when whole, they pass through the gut without being absorbed. Sprinkle them on a salad, add them to porridge or mix them into dough. They offer 27 g of fibre per 100 g.
Dried white beans
According to the two experts, legumes are the most underrated foods in women’s diets, providing 6 g of fibre per 100 g. “Lentils, chickpeas, dried beans: their fibre content is exceptional,” emphasises D. Cotinat, who stresses the importance of cooking them at home and varying the types to support the diversity of the gut microbiome. Lydie Palmieri recommends introducing them gradually (as they can be irritating) and soaking them for 12 hours before cooking to improve digestive tolerance.
Lentils
With about 8 g of fibre per 100 g, they are gentler on sensitive digestive systems than white beans and are also one of the easiest legumes to cook (no soaking required, quick cooking time). Red lentils in a creamy soup or dal are an easy option for those who want to gradually increase their intake. They combine soluble and insoluble fibre, plant-based protein and iron—a particularly beneficial trio for women.
Almonds (with their skins)
“Nuts with their skins on (almonds, hazelnuts, walnuts) are ideal as snacks,” insists our naturopath. The almond skin contains a significant portion of its insoluble fibre: peeling it means missing out on a good portion of its nutritional value. A small handful a day (about 30 g) provides more than 3 g of fibre. And what’s more? A lasting feeling of fullness that helps prevent snacking between meals.