Get more fibre in your diet

Emma Brown - Nutritionist | 30 Jan, 2019

You may have noticed that dietary fibre is a hot topic at the moment! We've known for years that eating plenty of fibre is important for our health and yet still, most of us in the UK don't get nearly enough. Emerging research is showing just how important it is for reducing the chance of heart disease and early mortality – so it's back in the spotlight!

Here are some tips to ensure you're getting plenty of fibre in your diet.

Q. How much fibre do we need?

A. 30g a day

Most adults in the UK only manage between 17-20g per day currently.

5 tips to get more fibre in your diet

  1. Eat at least 5 portions of fruit and veg every day - ideally more.
  2. Make wholegrains the rule and refined grains the exception i.e. choose brown not white.
  3. Make the most of breakfast and choose a high fibre cereal or wholemeal toast.
  4. Replace some or all of the meat in casseroles and stews with beans (e.g. kidney beans or chickpeas) and lentils to cut calories and increase fibre.
  5. Include nuts and seeds in homemade smoothies, porridge, salads and pasta - milled flaxseed or chia seeds are great for including to add a hit of fibre.

10 good sources of fibre

Nutritionist Emma Brown (ANutr), MSc Human Nutrition is passionate about how food science applies to the human body, and how the nutrients in what we eat affect us and ultimately have an impact on our health.