This article will deal with discussions of weight loss and restrictive relationships with food.
In the era of GLP drugs and ‘skinny’ culture resurfacing, it often feels like the internet is flooded with a never-ending stream of new diets and commericalised wellness trends that can feel overwhelmingly health-obsessed and toxic, despite the intent. Yet there is one trend worth listening to that’s relatively easy and non-restrictive to include in your diet: fibre. From Khloe Kardashian’s protein popcorn to an exponential rise in demand for high-protein snacks, the past year has seen an obsession with the high-protein diet, with social media perpetuating protein-centred advice and recipes. Whilst protein is certainly a crucial aspect of a healthy diet, food scientists argue that many of us are already consuming more than the recommended amount of protein; in focusing on protein-packed foods, we are potentially missing out on an equally important yet significantly under-consumed macro. Here’s all you need to know about fibre, including recipes and tasty high-fibre lunches around St Andrews.
What is Fibre?
Fibre is a macronutrient similar to fats, carbs, and protein. It’s the part of foods that the body can’t digest, and includes insoluble and soluble fibres. Getting enough fibre in your diet is crucial for balancing blood sugar, reducing inflammation, and gut health, and it also reduces your chance of developing severe conditions like heart disease. For women under 50, it’s recommended to consume around 25g daily, yet many of us are consuming significantly less. Unlike stuffing cottage cheese into every meal and snacking on unappetising protein bars, it’s relatively easy to meet your fibre goals and feel the benefits.
Many common foods contain fibre that are inexpensive yet tasty additions to your diet. These include oats, brown rice and bread, seeds, lentils, chickpeas, fruit, vegetables, and beans (check out this link for a more extensive list!). My favourite tip for easily increasing your fibre intake without actually changing the main content of your meal is a diversity jar, which involves adding a variety of seeds (such as pumpkin seeds, flax seeds, chia seeds) to sprinkle on top of salads, breakfasts, or to add to smoothies. You can even get creative and add nuts or fruits- check out this list of recipes.
Sweet Potato Brownie Recipe
Sweet potatoes have become one of my favorite foods, and they are (perhaps unexpectedly!) absolutely delicious in a brownie, while also acting as a great source of protein. These brownies are perfectly chocolatey and check off the sweet treat craving whilst helping you meet your fibre needs. Feel free to adjust the cooking time based on whether you like them gooey or cakey (I personally am a gooey brownie fan).
1 large roasted and peeled sweet potato (or 2 medium)
3 eggs
As much dark chocolate as you would like, cut up into small pieces
¾ cup of honey or maple syrup
6tbps of flour (also works well with GF flour!)
4tbsp of cacao or cocoa powder
1tsp bicarbonate of soda
Preheat your oven to 180 degrees celsius
Mix all ingredients in a bowl until smooth and add to a baking dish
Baking time can range from 20-40min depending on your oven and desired texture. I recommend checking after 15min and go from there!
High Fibre Lunches in St Andrews
If you’re anything like me, you plan to meal prep a nutritious lunch to have between classes, yet, when it comes down to it, deadlines and plans take priority, leaving you with the option of a cereal bar from the bottom of your bag or a toastie from the Old Union. Here are my favourite lunches around St Andrews that will help you hit your fibre goals, keeping you fuller for longer and your body happy.
My favourite and highly underrated spot at the moment for a lunch break is Five Acres on Market Street. Although a little pricier than a meal deal, they have a delicious menu that changes weekly, usually featuring a bean-forward stew alongside some cold salad options (I had a delicious miso broccoli and potato snack pot before the reading week – it was as good as it sounds). The hot chocolate from here is also the best in town and a must to pair with your lunch!
Rather than ordering my typical ham and cheese toastie from the Old Union cafe, I decided to try one of their soups the other week, and I was not disappointed. They change the flavours regularly, ranging from leek and potato to chilli and sweet potato, and they are always delicious. This is a great inexpensive option packed with veggies that your body will certainly thank you for.
Being gluten free, i’m not usually a fan of a meal deal due to the limited options and crumbly bread (iykyk). However, I was recently in Sainsburys and I tried the Pollen and Grace veg grain bowl which was unbelievably tasty and packed with fibre-filled ingredients like hummus, chickpeas, sweet potato, and quinoa. Yum!
Consuming quality nutritious food can be difficult as a uni student with a limited budget and time, especially as the semester is picking up pace, and many of us are approaching the second round of essays. Proper nutrition is so important for combatting the effects of a night out or one too many takeaways; increasing your fibre intake is one of the most simple, inexpensive, and often delicious ways of taking care of your body without the restriction. Next time you’re grabbing lunch in town, try spotting one of my recommendations or a high-fibre option of your own, and share with us @hercampus.standrews on Instagram if you try out the brownie recipe!