I wrote to my lovely newsletter folks last week on the topic of fibre. I really do like to focus on this important nutrient which keeps us healthy, regular and can improve gut health.
Most people only get around half of the recommended 30g per day!! So let's try to do better.
FIBRE - where can you get it?
Fruit, vegetables, whole grains, nuts, seeds, legumes and pulses are all good sources of fibre.
You can also get fibre from cereals but the more processing a cereal has been through, the lower its fibre content will be.
Brown and white grains and breads are always a better choice than white too.
So, what Foods are "High Fibre"?
You will have to check the labels.
The Food Standards Agency recommends that any product claiming to be a ‘source’ of fibre should contain 3g fibre per 100g or at least 3g of fibre in the amount that could reasonably be expected to be eaten in one day.
But to claim that a food is 'high' in fibre, the product must contain at least 6g per 100g or at least 6g in the amount that could be expected to be eaten each day.
Good news for weight management too - a high fibre diet is usually lower in energy, except for nuts of course as they are also high in fat (not protein - remember, they DO contain protein but are mostly fat). High fibre foods are also volume foods which means they fill you up more and make you feel fuller, without adding excess energy.
When you start to prioritise fibre in your diet you will find that there will be less room for processed and sugary foods so it's a bonus for health and weight.
How much fibre do you get??
If you want to increase your intake then I recommend that you do it gradually as some people cannot tolerate large increases too suddenly and may suffer IBS symptoms.
Try to add one portion of fibre every few days until you hit the recommended 30g and let me know how that goes for you.