Easy ways to increase your fibre intake
Fibre is an important part of a healthy diet, especially as we age.
It helps keep our digestive systems functioning smoothly and can help prevent constipation, heart disease, stroke, diabetes and bowel cancer.
For all its benefits though, many people still don’t get enough each day – dietary guidelines state we should be eating 30g a day, but according to the NHS, the average adult eats just over half of that, around 18g.
While it might seem mysterious, fibre is present in a lot of foods we already eat everyday, so increasing our fibre intake doesn’t necessarily require a major diet overhaul. Here’s some easy ways to eat more throughout the week.
Try a healthy breakfast cereal
Choosing a wholegrain cereal is a simple way to start your day with a serving of fibre. Plain whole wheat cereals like Weetabix or shredded whole grain cereal like Shredded Wheat offer fibre without loads of added sugar. Porridge oats are another simple breakfast you can eat – particularly to warm up in winter – that offers a good start to the day.
Load up on vegetables
Vegetables are loaded with fibre and dozens of other nutrients we need to stay healthy. Try adding greens like broccoli, peas, Brussels sprouts and artichokes on your plate or into foods you make every week like soups, pasta sauces and curries. Artichokes in particular are very good; you can get 10.3 grams – a third of your daily intake – per serving.
Snack on fruits
Like vegetables, fruits offer fibre and are great for snacking on sprinkling over your morning porridge or cereal. Raw raspberries offer 8 grams of fibre per cup, while blackberries offer 7.7 grams per cup.
Switch out white bread
White flour is heavily processed and stripped of many of its best nutrients. Switch out traditional white breads and pastas for their wholegrain counterparts; they taste just as good and offer a lot better nutrition. When you’re shopping, look for words like ‘wholemeal’, ‘wholegrain’, ‘granary’ and ‘multi-seed’ to help point you in the right direction.
Go for legumes
Beans, lentils and chickpeas are cheap, full of fibre and offer great substance to dishes like soups, casseroles and curries. Why not make a big batch of chilli and freeze some portions for later, or enjoy some hummus with vegetables as a snack?
Do you get enough fibre in your diet? What are your top tips for increasing your intake?
Silversurfer's Assistant Editor
Latest posts by Silversurfer's Assistant Editor (see all)
- Choose the best Prime Minister of your lifetime - April 20, 2018
- Contents vs Buildings insurance: what’s the difference - April 19, 2018
- Do you agree with banning plastics? - April 19, 2018
- Tomato garlic bread with avocado & pesto - April 18, 2018
- Clever uses for Epsom salts - April 17, 2018
Leave a Comment!
Community Terms & Conditions
These content standards apply to any and all material which you contribute to our site (contributions), and to any interactive services associated with it.
You must comply with the spirit of the following standards as well as the letter. The standards apply to each part of any contribution as well as to its whole.
be accurate (where they state facts); be genuinely held (where they state opinions); and comply with applicable law in the UK and in any country from which they are posted.
Contributions must not:
contain any material which is defamatory of any person; or contain any material which is obscene, offensive, hateful or inflammatory; or promote sexually explicit material; or promote violence; promote discrimination based on race, sex, religion, nationality, disability, sexual orientation or age; or infringe any copyright, database right or trade mark of any other person; or be likely to deceive any person; or be made in breach of any legal duty owed to a third party, such as a contractual duty or a duty of confidence; or promote any illegal activity; or be threatening, abuse or invade another’s privacy, or cause annoyance, inconvenience or needless anxiety; or be likely to harass, upset, embarrass, alarm or annoy any other person; or be used to impersonate any person, or to misrepresent your identity or affiliation with any person; or give the impression that they emanate from us, if this is not the case; or advocate, promote or assist any unlawful act such as (by way of example only) copyright infringement or computer misuse.
Nurturing a safe environment
Our Silversurfers community is designed to foster friendships, based on trust, honesty, integrity and loyalty and is underpinned by these values.
We don't tolerate swearing, and reserve the right to remove any posts which we feel may offend others... let's keep it friendly!