The recommended average fibre intake for adults is 30g per day. Dietary fibre is found in cereal foods, including bread, beans, lentils, fruit & vegetables. A low fibre intake is associated with constipation and gut disease. High fibre foods leave your stomach undigested and end up in your colon, where they feed friendly gut bacteria, leading to various health benefits. Fibre is any type of carbohydrate that your body can’t digest.
Dietary fibre can offer the following benefits:
[1] reduces cholesterol absorption.
[2] promotes a healthy weight. Foods tend to be lower in calories and slow digestion to help you feel full for longer.
[3] add bulk to the digestive tract. This stimulates the intestines and helps with constipation.
[4] promotes blood sugar control. Takes longer to break down high fibre foods which regulates blood sugar levels.
[5] reduces gastrointestinal cancer risk.
Fruits high in fibre include passion fruit, figs, avocados, prunes, dates, raspberries, blackberries and pomegranates. Vegetables such as green peas, parsnips, broccoli, carrots, spinach and Brussel sprouts are also a great source. Other foods include lentils, black beans, barley quinoa, chia seeds, oatmeal, brown rice and almonds.
To increase fibre intake-
[1] Take porridge or overnight oats (with nuts and berries) for breakfast.
[2] Use wholemeal/granary breads & whole wheat pasta, bulgur wheat or brown rice.
[3] Eat potatoes with their skins on.
[4] Add pulses (beans, lentils or chickpeas) to stews, curries and salads.
[5] Increase vegetables, either as a side dish or added to sauces, stews or curries.
[6] Snacks on fruit, vegetables, rye crackers, oatcakes and unsalted nuts or seeds.
Daily Diet Example (with fibre)
Breakfast: 1 slice wholemeal toast (3g), 1 banana (1.4g), fruit smoothie (3g) = 7.4g of fibre.
Lunch – 1 med jacket potato & skin (2.6g), 200g reduced-sugar/salt baked beans (9.8g) & 1 apple (1.2g) =13.6g of fibre.
Dinner - mixed vegetable tomato curry with onion (3.3g), wholegrain rice (2.8g) & low fat fruit yoghurt (0.4g) = 6.5g
Snack – a small handful of nuts (unsalted) can have up to 3g of fibre.
Total: around 30.5g of fibre
(Sources: www.nutrition.org.uk; www.nhs.uk; www.healthline.com)
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