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Most people track protein.
Some count calories.
A few watch their sugar.
But fibre?
It’s usually forgotten.
And that’s a problem - because fibre might be one of the most important nutrients your body needs daily.
The surprising part?
Most people are not getting enough of it.
What Exactly Is Fibre?
Fibre is the part of plant foods your body cannot fully digest.
Unlike carbs that break down into sugar, fibre moves through your digestive system more slowly, helping to regulate everything along the way.
Think of fibre as your body’s internal “traffic controller” - slowing things down.. keeping things moving, and preventing chaos.
Without enough of it, your system can feel the difference.
If someone doesn’t like vegetables, the goal usually isn’t to force salads — it’s to make vegetables easier to enjoy. Texture, bitterness, and blandness are often the real problem. Here are practical ways:
1. Roast them (beginner-friendly)
Roasting changes everything.
High heat caramelizes the natural sugars and reduces bitterness.
How:
Toss with olive oil, garlic, salt, pepper. Roast at 200°C until browned.
Why it works: crispy edges, sweeter taste, less “vegetable” flavor.
3. Blend them into sauces
Great for people who hate texture.
Examples:
Blend carrots into curry
Blend pumpkin into soup
Blend spinach into pasta sauce
Blend mushrooms into meat sauce
You still get the nutrients without “seeing” the vegetables.
4. Chop them very small
Texture matters a lot.
Finely diced vegetables can disappear into:
• Fried konjac rice
• Omelettes
• Dumpling filling
• Meatballs
• Soup
This works especially well for kids or picky eaters.
5. Use soup as the "choo choo" train
Soft vegetables are often easier to eat.
Examples:
• Chicken soup with cabbage
• Samgyetang with mushrooms
• Miso soup with seaweed and spinach
• Tomato soup with blended carrots
Soup makes vegetables feel less “forced.”
6. Air fry them
Air frying improves texture.
Try:
•Okra
• Zucchini
• Eggplant
• Broccoli
• Kale chips
Crispy = easier acceptance.
7. Pair them with foods they already love
This is the easiest psychological trick.
Examples:
• Cheese + broccoli
• Garlic konjac rice + mushrooms
• Noodles + bak choy
• Steak + roasted asparagus
• Fried egg + sautéed spinach
Vegetables become part of the comfort meal.
8. Start with “easy vegetables”
Some vegetables are naturally more approachable.
Begin with:
✅ Mushrooms
✅ Carrots
✅ Corn
✅ Pumpkin
✅ Cabbage
✅ Spinach
✅ Sweet potato
Some take a little more bravery (bitter):
⚠️ Bitter gourd
⚠️ Kale
⚠️ Raw celery
⚠️ Raw radish
But if you managed to make them an option on your vegetable list, well done Champ!
For rice lovers, getting more fibre can also be as simple as changing the base of your meal.
Bukanasi Dried Konjac Rice is made from glucomannan - a soluble fibre known for absorbing water and slowing digestion.
Compared to regular white rice, it’s:
• Lower in calories
• Higher in fibre
• Lower in digestible carbs
• Zero sugar
But looks, smell and tastes like the white rice you know.. :)