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Healthy Eating & Fibre


Fibre is the indigestible carbohydrate residue found in food and is the substance that makes you feel full after eating. There are two types of fibre: soluble and insoluble.

A high intake of fibre speeds up the passage of food through the body, and so helps to accelerate the removal of toxins and waste as well. During digestion fibre passes intact through the stomach and digestive tract into the large bowel where it absorbs water and other waste materials. It is then passed as waste from the body.

What can fibre do for you?

  • Increase your intake of vitamins and minerals
  • Help prevent against constipation: the high water content of fibre helps this
  • Optimise the digestive process by ensuring that food is moving through your system properly
  • Ensure that toxins and waste are eliminated rapidly on a regular basis
  • Create an internal balance in the digestive tract by populating it with friendly bacteria
  • Reduce risk of colon and bowel cancer
  • Help control your weight: it slows down the rate of digestion so helps you feel full for longer

What indicates a lack of fibre?

  • Constipation
  • Bloating after eating
  • Weight gain

Who particularly needs fibre?

  • Anyone suffering from constipation or irregular bowel movements
  • Everyone! Adults are advised to eat 18g per day but it is estimated that the average intake in Britain is only 12g per day.

Foods high in fibre

Bear in mind that any fruit or vegetable is bursting with fibre, particularly if you include eating the skin.

Food Serving size Cals Amount GDA (%)
Jacket potato 180g 245 3.6 g 20 %
Lentils 80g 80 1.5 g 8 %
Granary bread 1 slice 59 1.1 g 6 %
Apple 112g 53 0.9 g 5 %
Carrot 80g 18 1.8 g 10 %
Baked beans 205g 166 7.4 g 41 %
Walnuts 20g 138 0.7 g 4 %

You are advised to seek medical advice before making any changes to your diet or lifestyle with an aim of weight loss. This website and the content provided should not be used by persons under 18, by pregnant or nursing women, or individuals with any type of health condition, except under the direct supervision of a qualified medical professional. The information contained in these articles, and elsewhere on this website, is provided for educational and entertainment purposes only, and is not intended to replace, and does not constitute legal, professional, medical or healthcare advice or diagnosis and may not be used for such purposes. Continue...

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