Fibre is an essential part of our diet. It works to support gut health, keeps us ‘regular’ and promotes health and wellbeing.
The recommended intake of fibre is 30g/day for men and 25g/day for women. High fibre foods are predominantly plant based, such as vegetables, fruit, grains, legumes and nuts and seeds.
To help meet your requirements enjoy a variety of nutritious foods every day, and try including these seven foods high in fibre in your daily regimen.
Oats, a popular pantry staple, are a cheap and simple way to boost your fibre intake.
A 40g serve provides 3.7g of fibre and whether you choose the quick-cooking variety, rolled oats or steel cut, they make a satisfying breakfast, they’re economical and are 100 per cent whole grain.
Green leafy vegetables
There’s a good reason green leafy vegetables
are often labelled an everyday superfood.
Adding a daily dose of these verdant veggies, such as broccoli, spinach or kale, will not only give you good dose of fibre, but they’re also a healthy antioxidant and nutrient boost.
One cup of raw broccoli, for example, provides around 2.5g of fibre. And don’t throw out the stem – instead slice it and enjoy it raw, in salads, blended in your favourite pesto or added to stir fries.
As well as being incredibly versatile, chia seeds pack a nutritious punch
offering the all-important omega-3 fatty acids as well as being an excellent source of fibre.
Sprinkle them over your cereal, salads, soups or add to smoothies to make sure you enjoy all they have to offer.
One tablespoon of chia seeds provides around 4.5g of fibre.
They’re packed with healthy fats, fibre and protein, as well as health-promoting antioxidants and nutrients.
Including a small handful of nuts every day will help you on your way to achieving good health and wellbeing.
Enjoy the goodness of nuts as a snack, in baking or as a spread. A 30g small handful of nuts provides around 2-3g of fibre.
A simple swap from white bread to wholegrain varieties, such as rye, multigrain, seeded and wholemeal, will give your fibre intake a boost as well as helping to better satisfy your appetite.
When you’re doing the shopping, make sure you choose one that has more than 3g of fibre per slice.
5 foods for gut health
RECIPE: Nourishing quinoa bowls
Once a hipster superfood, now a pantry staple, quinoa is a high-fibre, gluten-free and nutrient-rich seed.
A higher protein, omega-3-containing alternative to rice, it’s easy to digest and low in allergens, making it a great choice for the whole family.
A 100g serve of cooked quinoa, around half a cup, offers approximately 3g of fibre.
Seasonal fresh fruit is an easy and delicious way to keep up the fibre intake.
Aim for two serves of fruit every day and enjoy the peel where you can, such as the skin on an apple or pear, as it’s a great source of fibre and loaded with nutrients and antioxidants.
Keeping your fibre intake up to speed doesn’t have to be a weekly drama. With just a few simple additions or changes to your daily habits, you can deliver the fibre your body needs and then reap the benefits of better health and wellbeing.