One simple ingredient helps prevent obesity, heart disease, type 2 diabetes, colon cancer, colonic diverticulitis and constipation?

Fibre.

Women need between 25 and 30 grams of fibre each day and your morning bowl of cereal isn’t enough! Most Aussie women are woefully deficient in the potentially life saving roughage.

So here are some high-fiber, low-cal snacks you can nosh on to make sure you’re getting your fill of fibre for the day.

• 1 large apple (with skin): 120 calories, 5.5 grams fibre
• 30 grams (20 almonds): 170 calories, 4 grams fibre
• 1 cup fresh raspberries: 32 calories, eight grams fibre
• 3 large figs: 142 calories, 5.6 grams fibre
• 2 large kiwis: 46 calories, 4.1 grams fibre
• 20 baby carrots: 70 calories, 3.6 grams fibre
• 1 large orange: 86 calories, 4.4 grams fibre
• 1 large pear (with skin): 133 calories, 7.1 grams fibre
• 1/4 cup dried blueberries: 150 calories, 5 grams fibre

Sonia McNaughton

Naturopath & Medical Herbalist ANTA 12369

For more information:

Book with Sonia:  (02) 4968 2157

www.soniamcnaughton.com

www.facebook.com/SoniaMcNaughtonNaturopath

James, S. L., Muir, J. G., Curtis, S. L., & Gibson, P. R. (2003). Dietary fibre: a roughage guide. Internal Medicine Journal, 33(7), 291-296.

Marlett, J. A., McBurney, M. I., & Slavin, J. L. (2002). Position of the American Dietetic Association: health implications of dietary fiber. Journal of the American Dietetic Association, 102(7), 993-1000.