Doctor Megan Rossi: This is the one nutrition hack that will boost your fibre by 50 per cent
A doctor has shared the simple nutrition habit that will boost your fibre levels by 50 per cent – and revealed how the hack will boost your overall gut health immediately.
Leading Harley Street dietitian and King’s College research fellow Dr Megan Rossi, from Queensland, said some fruits and vegetables are better eaten with the skin on.
The reason why is because they maintain more fibre this way.
A doctor shared the nutrition habit to boost your fibre levels by 50 per cent – and revealed how the hack will boost your overall gut health immediately (Dr Megan Rossi pictured)
‘Want to know one seriously simple habit that can boost your gut health?’ Dr Megan wrote on Instagram.
‘When it comes to prepping veg for your dinner or just grabbing a piece of fruit for a snack, leave the peel on. Here’s the science behind why.’
Dr Megan said that fibre is ‘your friend’ due to its critical role in ‘keeping your gut happy’ and ‘up to half of a vegetable’s total fibre is found in the skin’.
‘It’s not only the skin of plants like carrots, potatoes and apples that can benefit you either,’ Dr Megan said.
She added: ‘Eat the skin of a kiwi and you’ll get 50 per cent more fibre. Don’t like the fuzzy texture? Slice it thin in wheels and you’ll hardly notice it.’
Dr Megan (pictured) said that fibre is ‘your friend’ due to its critical role in ‘keeping your gut happy’ and ‘up to half of a vegetable’s total fibre is found in the skin’
Dr Megan said the wins in the peel don’t stop at fibre either.
Some of these fruits and veg are better with their peel on than off (pictured)
‘Lots of gut-loving nutrients live in the peel. For example, a skin-on boiled potato has up to 175 per cent more vitamin C, 110 per cent more magnesium and 115 per cent more potassium,’ Dr Megan said.
Carrots, peaches, apples, cucumber, kiwi and zucchini also work well in this regard.
‘Of course, keeping the skin on isn’t always possible and I don’t recommend the skin of a pineapple, onion or banana,’ Dr Megan said.
‘But where it’s safe and tasty to do so, this is an easy hack that can stack up to real change.’
She said fruits and vegetables like carrots and potatoes are great when eaten with the skin on (pictured) and will also work wonders for your gut health
Previously, Dr Megan revealed the foods you should eat together in order to boost the absorption of vitamins and minerals and give you the best health benefits.
She said ‘magic’ happens when you combine specific food pairings including turmeric and black pepper, lentils and tomatoes and salmon and spring greens.
Three simple things to improve your gut health
1. Eat 30 different plant-based foods each week.
2. Move and exercise as much as possible to regulate your bowel movements and increase the diversity of your gut microbes.
3. Avoid unnecessary medications and smoking, as there is growing research to suggest these can impact our gut microbes.
The first foods you need to combine together in order to get the best health benefits are turmeric and black pepper.
The reason why, Dr Megan explained, comes down to the active ingredient in turmeric, which is curcumin.
Curcumin has been shown to have an anti-inflammatory effect in clinical trials,’ Dr Rossi said.
‘Eating turmeric stirred into a dhal, scattered on top of soup or drunk in with ginger in a tea is great, but adding black pepper to your dish or drink can increase your body’s ability to absorb curcumin by 1,000 per cent.’
If you don’t like to eat these two ground spices, you can also consider a supplement that includes both turmeric and black pepper.
The second food pairing you need to make more often, Dr Megan said, is one combining lentil and tomatoes.
‘You can get a decent dose of iron from lentils, grains and nuts, which is vital for your energy levels,’ Dr Megan said.
‘But it is even better absorbed when enjoyed with vitamin C-rich foods, like tomatoes or peppers.’
The doctor recommends pairing lentils and tomatoes in a salad on the side of your dinner to reap the health benefits.
Previously, Dr Megan (pictured) revealed the foods you should eat together in order to boost the absorption of vitamins and minerals and give you the best health benefits
Finally, Dr Megan explained that salmon and spring greens are a great food pairing you need more often.
‘A vitamin D boost is a must all year round given that the hormone produced in your body when sunlight hits your skin is important for a healthy skeleton,’ Dr Megan said.
‘But did you know that ensuring getting enough vitamin D will increase calcium absorption by 50 per cent?’
She recommends pairing the vitamin D-rich salmon with spring greens, which are a source of calcium.
Dr Megan Rossi is the author of the book Eat Yourself Healthy: An Easy-to-Digest Guide to Health and Happiness from the Inside Out.
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