Fibre: You’re Not Eating Enough Of It

An important part of any meal plan, most people don’t eat nearly enough dietary fibre. And since the stuff is an aid to digestion, can help reduce the risk of heart disease and diabetes as well as help to lower cholesterol, there’s really no excuse.
Add these five key fruits and vegetables to your mealtimes to stay regular and help you feel fuller for longer!
Asian Pears

Also known as an apple pear, this winter fruit is often enjoyed raw with cheese or in salads in the West, however, it is used much more inventively in Asia. Try stewing with pork in soups or add to meat marinades. The pears can even be boiled down to make a cough syrup and are often used as a natural sweetener in soy sauce based dishes. A medium sized pear contains a little over four grams of fibre – that’s almost 18 per cent of the recommended daily amount!

Purple Potatoes

Less popular than their orange and yellow cousins, dark purple potatoes can easily be used as a substitute for their less nutritious relatives. With virtually no fat or cholesterol, a single serving of three small taters contains four grams of dietary fibre. Enjoy mashed, fried, roasted or baked, but be careful to not overcook as they are prone to becoming mushy and losing their flavour.

Dried Figs

Originating in the Middle East and the Mediterranean, dried figs make for a perfect fibre packed snack on the go. A 100 gram serving contains around 10 grams of fibre, almost a third of the recommended daily amount for adults. Use the seeded fruit in smoothies, add to raw desserts, toss into your granola recipe or simply enjoy on their own.


T’is the season for pumpkin carving. Instead of being a wasteful Wanda, why not pump up your fibre intake with pumpkin rather than using it solely for decoration? While not a notable fibre powerhouse, one cup of raw pumpkin still yields almost three grams of fibre. Pumpkin meat not your thing? Have no fear, 28 grams of the seeds contains around one gram of fibre – simply clean then lightly roast or dry fry.

Bok Choy
Asia’s ans wer to spinach, this leafy, c abbage -like gre en shows up commonly as a s ide dish and is often a star player in stir-fri es. Packe d with vitamins A and C, one cup of the green stuff has just 20 calor ies, and provide s a hearty seven grams of fibre.
FIELDS offers a wide selection of fibre rich f ruit and veg gies. C heck their website now!

Contributed by FIELDS (, a popular online grocery store for safe, quality food in China. FIELDS stocks fresh and organic fruit and veg, imported and domestic meat and seafood, plus essential pantry items from home. Order before 5pm in Shanghai and benefit from same day delivery with delivery free for orders over RMB 200. A new customer? Great - you’ll receive a free gift with your first order!