F is for...fibre: The F word we should all take seriously

From heart health to helping weight loss, fibre is essential for our bodies. Yet in the UK, most of us aren't eating anywhere enough of it.

Ideally, adults should be eating 30g a day, but most are missing the mark with the average intake sticking at around 17.2g/day for women and 20.1g/day for men.

Unlike other nutrients such as fat, salt and sugar, food manufacturers aren't required to put fibre information on pack labels, which has made it harder to track. However, times are changing, and fibre info is now finding its way onto more food products.

Nutracheck, the calorie and nutrient tracking App, is leading the way, adding fibre to its list of key nutrients that are trackable via its super quick App.

Emma Brown (MSc Human Nutrition) is Nutracheck's in-house nutritionist and explains why we all need to take fibre more seriously.

“Simply having a bowl of cereal in the morning is only the start to reaching your daily intake of fibre – it’s not nearly enough to hit your recommended daily allowance (RDA) of 30g. It can feel quite daunting, and historically, it has been hard to track fibre content, but we now feel that the coverage on food packaging is good enough now to offer fibre tracking to our App users.

“There’s so much in the news about the benefits of fibre and it's really resonating with people; it has been our most requested new feature this year.

“A low fibre intake is associated with constipation and some gut diseases such as bowel cancer, yet a diet high in fibre can help reduce cholesterol, reduce the risk of diabetes and help protect against weight gain and obesity.

“There are two types of dietary fibre – insoluble and soluble – found in the indigestible parts of cereals, fruits and vegetables. Fibrous foods are often bulky and, therefore, filling.

“Soluble fibre also delays the absorption of sugars from the intestines; this helps to maintain lower blood sugar levels and prevent a surge in blood insulin levels, which has been linked with obesity and an increased risk of diabetes.

 “We hope by adding fibre to our list of key nutrients we'll help more people to hit their daily target.

“We've put together a quick ‘cheat sheet’ to help you make informed fibre choices.”

Check out our blog links here:

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

Fibre food tips

Some easy ways to push your fibre intake from OK to FAB in just 2 simple swaps.

Simple fibre swaps

3 Perfect Fibre Days to show what 30g of fibre looks like across a day.

3 perfect fibre tips

Add extra 5g of fibre to your diet in 5 seconds with our quick fibre fixes!

Five fast fibre fixes

These dishes supply between 25%-75% of your fibre RDA. What's not to like!

7 high fibre meals

Emma shows how swapping 2 slices of white bread can boost your daily fibre.


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